CoachCox

Weekly Swim Sets: Friday, 22nd January 2016

This week’s sessions continued January’s themes with a mix of intensity, not too much of it hard, and some quality time with the pull buoy.

Wednesday, 20th January 2016 – Swim Session

Wednesday, 20th January 2016 - Swim Session

Wednesday, 20th January 2016 – Swim Session
Warm Up
300m Front crawl
4x 25m Front scull drill, pull on 10s rest
100m Front crawl
4x 50m As 25m doggy paddle, pull; 25m front crawl, pull – on 10s rest
100m Front crawl
4x 25m Front crawl – hard – on 10s rest
900m
Main Set
300m Front crawl – easy – on 40s rest
300m Front crawl – steady – on 40s rest
300m Front crawl – hard – on 40s rest
300m Front crawl – pull – on 40s rest
If time…
300m Front crawl – pull – on 40s rest
2,100m – 2,400m
Cool Down
2x 50m As 25m doggy paddle, pull; 25m front crawl, pull – on 10s rest
2x 25m Front scull drill, pull on 10s rest
150m Choice
2,400m – 2,700m

Continuing on from previous sessions the main set moves up to 300m reps, repeating the previous pattern of easy, steady, hard and pull work. Around this the sessions focussed on catch drills using sculling and doggy paddle drills.

Thursday, 21st January 2016 – Swim Session

Thursday, 21st January 2016 - Swim Session

Thursday, 21st January 2016 – Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl – single arm drill, swap arm at 25m – on 10s rest
2x 50m Front crawl – 6-1-6 drill – on 10s rest
2x 50m Front crawl – 6-3-6 drill – on 10s rest
100m Front crawl
4x 50m Front crawl – building – on 10s rest
900m
Main Set
3-4x 200m Front crawl – pull, steady – on 40s rest
4x 50m Front crawl – building on 15s rest
2,100m – 2,500m
Main Set 2
100m Backstroke – easy
2x 50m Fly kick on 10s rest
2x 50m Fly – Biondi drill – on 10s rest
100m Backstroke – easy
Repeat set if time allows
2,500m – 3,300m
Cool Down
200m Choice
2,300m – 3,500m

A poor turn out, one swimmer, on Thursday morning meant I went off plan. We did the main set, but spent a lot longer on the warm up and individual drill work to develop a better catch. A good session which saw some real improvements in the swimmer’s stroke.

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