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Weekly Swim Sets: Friday, 13th November 2015

This week pair of off season swim plans continue with the simple, mostly steady work we’ve been doing over the last month. Wednesday’s session threw in a small amount of work on a tidy kick, but was otherwise an even paced session. Thursday focussed on stroke recovery looking to improve rotation, reach and hand entry for the swimmers.

Wednesday, 11th November 2015 – Endurance Swim Session

Wednesday, 11th November 2015 - Endurance Swim Session

Wednesday, 11th November 2015 – Endurance Swim Session
Warm Up
300m Front crawl
100m Front crawl kick – easy – on 10s rest
300m Front crawl
2x 50m Front crawl kick – steady – on 10s rest
300m Front crawl
4x 25m Front crawl kick – hard – on 10s rest
900m
Main Set
3-4x 400m Front crawl – steady – on 45s rest
2,100m – 2,500m
Main Set 2
4x 25m Front crawl – best effort – on 30s rest
2,200m – 2,600m
Cool Down
200m Choice – easy
2,400m – 2,600m

There’s not much to add for this session a standard block of 400s at a consistent pace. For the faster swimmers a small set of sprints to finish.

Thursday, 12th November 2015 – Endurance Swim Session

Thursday, 12th November 2015 - Endurance Swim Session

Thursday, 12th November 2015 – Endurance Swim Session
Warm Up
400m Front crawl
2x 50m Front crawl – 25m straight arm recovery, 25m stroke – on 10s rest
2x 50m Front crawl – 25m broken arrow, 25m stroke – on 10s rest
2x 50m Front crawl – 25m head touch, 25m stroke – on 10s rest
100m Front crawl
2x 50m Front crawl – 25m easy, 25m hard – on 10s rest
900m
Main Set
10x 100m Front crawl – steady – on 20s rest
50m Front crawl – 25m broken arrow, 25m stroke – on 15s rest
50m Front crawl – building – on 15s rest
2,900m
Main Set 2
2x 50m Backstroke on 10s rest
2x 50m Backstroke – 6-1-6 drill – on 10s rest
2x 50m Backstroke – 6-3-6 drill – on 10s rest
100m Backstroke on 10s rest
2x Fly kick on 10s rest
3,400m
Cool Down
200m Choice
3,100m – 3,600m

Lots of drill work for the Thursday group. The major drill was broken arrow which focuses on rotation and effective hand entry on each stroke.

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