CoachCox

Weekly Swim Sets: Friday, 8th January 2016

After a short break for Christmas I’m back at the pool coaching a pair of swim sessions for the local triathlon club. To start the year off I gave my Wednesday group a very active set – lots of 100s with 20s rest between them. Thursday on the other hand opened with a longer, steady session.

Wednesday, 6th January 2016 – Swim Session

Wednesday, 6th January 2016 - Swim Session

Wednesday, 6th January 2016 – Swim Session
Warm Up
100m Front crawl – on 20s rest
100m Front crawl – pull – on 20s rest
100m Front crawl – fist drill – on 20s rest
100m Front crawl – pull – on 20s rest
100m Front crawl – catch up drill – on 20s rest
100m Front crawl – building – on 20s rest
100m Front crawl kick – on 20s rest
100m Front crawl – building – on 20s rest
800m
Main Set
3x 100m Front crawl – on 20s rest
1-3: Easy
3x 100m Front crawl – on 20s rest
1-2: Easy
3: Steady
3x 100m Front crawl – on 20s rest
1: Easy
2: Steady
3: Hard
3x 100m Front crawl – on 20s rest
1: Steady
2: Hard
3: Pull
3x 100m Front crawl – on 20s rest
1: Steady
2-3: Pull
3x 100m Front crawl – on 20s rest
1-3: Pull
2,600m
Cool Down
100m Backstroke – on 20s rest
100m Choice
2,800m

An entire session consisting of one distance, 100m, and one rest interval, 20s. Should be simple enough. Although varying intensity throughout did seem to cause some confusion. A good aerobic set that kept everyone active on the first session back.

Thursday, 7th January 2016 – Swim Session

Thursday, 7th January 2016 - Swim Session

Thursday, 7th January 2016 – Swim Session
Warm Up
400m Front crawl
2x 50m Front crawl – 25m catch up, 25m stroke – on 10s rest
100m Front crawl
2x 50m Front crawl – 25m catch up, 25m stroke – on 10s rest
100m Front crawl
2x 50m Front crawl – building – on 10s rest
900m
Main Set
200m Front crawl – steady – on 30s rest
400m Front crawl – steady – on 40s rest
600m Front crawl – steady – on 50s rest
400m Front crawl – steady – on 40s rest
200m Front crawl – steady – on 30s rest
2,700m
Main Set 2
2x 50m Backstroke – on 10s rest
2x 50m Backstroke kick – on 10s rest
2x 50m Backstroke – single arm drill – on 10s rest
2x 50m Backstroke – on 10s rest
2x 50m Fly kick – on 10s rest
100m Backstroke
3,300m
Cool Down
200m Choice
2,900m – 3,500m

A simple session focussed primarily on distance and consistency. Some catch up drills in the warm up to isolate each arm and focus on the stroke and then a large 1,800m main pyramid to work on endurance. We finished with more work on backstroke and a little bit of fly kick.

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