CoachCox

Weekly Swim Sets: Thursday, 6th August 2015

This week I began to move sessions away from the threshold work of the last 4-6 weeks. Tuesday continued that theme, but the Wednesday and Thursday session mixed longer steady efforts with some short, hard swimming.

Tuesday, 4th August 2015 – Endurance Swim Session

Tuesday, 4th August 2015 - Endurance Swim Session

Tuesday, 4th August 2015 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m As 25m front scull, 25m front crawl on 10s rest
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
2x 50m Front crawl – building on 10s rest
100m Front crawl
2x 50m Front crawl – hard on 20s rest
800m
Main Set
2x 200m Front crawl on a turn around allowing 10-15s rest
2x 200m Front crawl on a turn around allowing 15-20s rest
4x 100m Front crawl on a turn around allowing 10s rest
4x 100m Front crawl on a turn around allowing 15s rest
2,400m
Cool Down
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
2x 50m As 25m front scull, 25m front crawl on 10s rest
100m Front crawl – easy
2,700m

More threshold swimming, this week I stepped the distance up to 200m reps for half the main set. A tough session for many of the swimmers,

Wednesday, 5th August 2015 – Endurance Swim Session

Wednesday, 5th August 2015 - Endurance Swim Session

Wednesday, 5th August 2015 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
2x 50m Front crawl – fist drill on 5s rest
50m Front crawl on 5s rest
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
100m Front crawl
2x 50m Front crawl – 25m easy, 25m hard on 15s rest
900m
Main Set
300m Front crawl – easy/steady on last in +40s rest
25m Front crawl – hard on last in +20s rest
300m Front crawl – easy/steady on last in +40s rest
50m Front crawl – hard on last in +20s rest
300m Front crawl – easy/steady on last in +40s rest
75m Front crawl – hard on last in +20s rest
300m Front crawl – easy/steady on last in +40s rest
100m Front crawl – hard
2,350m
Cool Down
2x 50m Front crawl – fist drill on 5s rest
50m Front crawl on 5s rest
200m Choice – easy
2,750m

A steadier session for the Wednesday group. Long, steady reps break up a growing hard effort. The aim was to try to hold pace from 25m through to 100m as closely as possible.

Thursday, 6th August 2015 – Endurance Swim Session

Thursday, 6th August 2015 - Endurance Swim Session

Thursday, 6th August 2015 – Endurance Swim Session
Warm Up
200m Front crawl
200m Front crawl – alternate 50m kick, 50m stroke
200m Front crawl – 100m kick, 100m stroke
200m Front crawl – alternate 50m kick, 50m stroke
2x 50m Front crawl – hard on 15s rest
900m
Main Set
300m Front crawl – steady on last in +30s rest
10x 50m Front crawl – hard
On a turn around allowing 20-30s rest
300m Front crawl – steady on last in +30s rest
10x 50m Front crawl – hard
On a turn around allowing 20-30s rest
300m Front crawl – steady on last in +30s rest
10x 50m Front crawl – hard
On a turn around allowing 20-30s rest
3,300m
Cool Down
2x 50m Front crawl kick on 10s rest
100m Front crawl – easy
3,500m

A fun session to finish the week. Keeping each group together and challenging them to hold a ‘decent pace’ over multiple 50m efforts. Plenty of rest for those 50s to help ensure they keep swimming well and coach on had to push them in the final 10×50.

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