CoachCox

Weekly Swim Sets: Friday, 30th October 2015

Continuing the off season trend it’s another pair of simple swim session this week. There’s some drill work, even in the main set, and some variation in pace, but each session keeps the work load under control.

Wednesday, 28th October 2015 – Endurance Swim Session

Wednesday, 28th October 2015 - Endurance Swim Session

Wednesday, 28th October 2015 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl – catch up – on 10s rest
200m Front crawl
100m Front crawl – catch up
100m Front crawl
2x 50m Front crawl – building – on 10s rest
900m
Main Set
4-6x 200m Front crawl – steady – on 30s rest
2x 25m Front crawl – hard – on 20s rest
1,800m – 2,400m
Cool Down
200m Choice
2,000m – 2,600m

Today’s drills were all about the catch. I had a particular swimmer in mind and, as is often the case, they didn’t turn up, but catch is relevant to all. The main set was a very simple mixture of steady 200s with a couple of short sprints.

Thursday, 29th October 2015 – Endurance Swim Session

Thursday, 29th October 2015 - Endurance Swim Session

Thursday, 29th October 2015 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m As 25m 6-1-6 drill, 25m front crawl on 10s rest
2x 50m As 25m 6-3-6 drill, 25m front crawl on 10s rest
100m Front crawl
2x 50m Unco drill – swap arm each 50m – on 10s rest
100m Front crawl
2x 50m Front crawl – building – on 10s rest
900m
Main Set
3-4x 300m Front crawl – steady – on 40s rest
2x 50m Unco drill – swap arm each 50m – on 25s rest
100m Front crawl – building – on 30s rest
2,400m – 2,900m
Main Set 2
2x 50m Backstroke on 10s rest
2x 50m Backstroke – single arm – on 10s rest
2x 50m Backstroke on 10s rest
2x 50m Backstroke – catch up – on 10s rest
2x 50m Backstroke on 10s rest
2,900m – 3,400m
Cool Down
100m Choice – easy
3,000m – 3,500m

Lots of drills in Thursday’s session. These are more about rotation and balance, starting with 6-1-6 and 6-3-6 before moving on to the more complicated Unco drill. The later requires concentration and control to perform well, but combines the elements of balance and rotation with stroke timing.

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