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Weekly Swim Set: Wednesday, 23rd December 2015

Last swim for 2015. This is my final session of the year and as it’s Christmas I stuck with my tradition of producing an overly complex and varied set. This one requires pull buoys at both ends of the pool to work properly!

Wednesday, 23rd December 2015 – Swim Session

Wednesday, 23rd December 2015 - Swim Session

Wednesday, 23rd December 2015 – Swim Session
Warm Up
3x 100m Front crawl – easy on 10s rest
75m Front crawl – 50m fist drill, 25m stroke – on 10s rest
50m Front crawl – 25m front scull, 25m stroke – on 10s rest
25m Front crawl – hard – on 10s rest
750m
Main Set
25m Front crawl – hard – on 20s rest
300m Front crawl – pull – on 40s rest
25m Front crawl – hard – on 20s rest
200m Front crawl – pull – on 30s rest
25m Front crawl – hard – on 20s rest
100m Front crawl – pull – on 20s rest
4x 25m Front crawl – hard – on 20s rest
100m Front crawl – ankle pull – on 20s rest
25m Front crawl – hard – on 20s rest
200m Front crawl – ankle pull – on 30s rest
25m Front crawl – hard – on 20s rest
300m Front crawl – ankle pull – on 40s rest
25m Front crawl – hard – on 20s rest
2,200m
Cool Down
2-4x 25m Front crawl – easy – on 5s rest
25m Front crawl kick on 5s rest
25m Front crawl – easy – on 5s rest
25m Backstroke
2,400m – 2,600m

The set opens with a few drills to work on feel for the water in the stroke – fist drill to emphasise the hand and sculling to work on the initial catch. Then the main set mixed a pyramid and lots of single length efforts for a solid and challenging block. A bit harder than usual, but a good way to finish the year.

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