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Weekly Swim Sets: Thursday, 1st October 2015

After a couple of weeks break I’m back poolside, but only for two days of the week. I’m stepping down from Tuesday swim sessions so I can add in a regular Thursday video analysis session for club members.

Numbers were low at this week’s groups – wonder if it has something to do with the mornings getting darker now.

Wednesday, 30th September 2015 – Endurance Swim Session

Wednesday, 30th September 2015 - Endurance Swim Session

Wednesday, 30th September 2015 – Endurance Swim Session
Warm Up
300m Front crawl
4x 25m Front crawl kick on 10s rest
200m Front crawl
2x 50m Front crawl – building
100m Front crawl
800m
Main Set
100m Front crawl – steady on 20s rest
25m Front crawl – hard on 10s rest
200m Front crawl – steady on 30s rest
50m Front crawl – hard on 20s rest
300m Front crawl – steady on 40s rest
75m Front crawl – hard on 30s rest
400m Front crawl – steady on 50s rest
100m Front crawl – hard on 40s rest
2,050m
Main Set 2
4x 25m Front crawl – easy on 10s rest
25m Front crawl – building on 10s rest
25m Front crawl – easy on 10s rest
25m Front crawl – hard on 10s rest
2,450m
Cool Down
200m Choice
2,650m

I like to start back with simple sets that don’t involve too many drills. It gives me a chance to watch everyone swim and remind myself of the different strokes in the pool. Not too much intensity in the plans at the moment and as we move into winter we’ll work a bit more on skills.

Thursday, 1st October 2015 – Endurance Swim Session

Thursday, 1st October 2015 - Endurance Swim Session

Thursday, 1st October 2015 – Endurance Swim Session
Warm Up
400m Front crawl
4x 100m Front crawl – 50m catch up, 50m stroke on 20s rest
4x 50m Front crawl – building on 10s rest
1,000m
Main Set
8x 50m Front crawl on 5s rest
400m Front crawl – steady on 40s rest
6x 50m Front crawl on 5s rest
300m Front crawl – steady on 30s rest
4x 50m Front crawl on 5s rest
200m Front crawl – steady on 20s rest
2x 50m Front crawl on 5s rest
100m Front crawl – steady on 10s rest
3,000m
Main Set 2
4x 50m Backstroke on 15s rest
50m Front crawl on 15s rest
3,400m
Cool Down
200m Choice
3,200m – 3,600m

Again a simple session. A big main set that breaks up much of the distance into 50m chunks. I’m looking for consistency over the session, but a little bit more speed in the 50m segments thanks to the regular breaks.

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