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Weekly Swim Sets: Friday, 29th January 2016

This week’s pair of swim sessions make even more use of the pull buoy. It’ll be a major feature of my plans for the next month at least. Drills in both session are all about the catch.

Wednesday, 27th January 2016 – Swim Session

Wednesday, 27th January 2016 - Swim Session

Wednesday, 27th January 2016 – Swim Session
Warm Up
200m Front crawl on 20s rest
200m Front crawl – pull; odd lengths fist drill on 20s rest
200m Front crawl on 20s rest
200m Front crawl – pull; odd lengths fist drill on 20s rest
2x 50m Front crawl – 25m hard, 25m easy – on 10s rest
900m
Main Set
4-6x 200m Front crawl – pull, steady – on 30s rest
25m Front crawl – easy, best form – on 5s rest
25m Front crawl – hard, maintain form – on 20s rest
1,900m – 2,400m
Cool Down
200m Front crawl – odd lengths fist drill
100m Choice – easy
2,200m – 2,700m

A simple warm up that mixes fist drill into the front crawl to contrast and emphasise the roll of the forearm and hand in the catch; I added in the pull buoy so kick wouldn’t compensate for any loss of propulsion during the drill. The main set features lots of pull and a couple of 25m reps with the only instruction being to focus on quality of stroke. It’s a broad message, but I wanted to reminder the swimmers they need to be thinking about what they’re doing.

Thursday, 28th January 2016 – Swim Session

Thursday, 28th January 2016 - Swim Session

Thursday, 28th January 2016 – Swim Session
Warm Up
400m Front crawl
4x 50m Front crawl – pull; 25m doggy paddle, 25m stroke – on 10s
2x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s
100m Front crawl
2x 50m Front crawl – building – on 10s rest
900m
Main Set
5x 200m Front crawl – pull, steady – on 30s rest
5x 100m Front crawl – moderate – on 20s rest
5x 50m Front crawl – hard – on 15s rest
2,300m – 2,650m
Main Set 2
2x 50m Fly Kick on 10s rest
2x Fly – biondi drill – on 15s rest
2x 50m Fly Kick on 10s rest
2x 50m Backstroke on 10s rest
2x 50m Backstroke – 6-3-6 drill – on 10s rest
100m Backstroke on 10s rest
2,900m – 3,250m
Cool Down
200m Choice
2,400m – 3,450m

Thursday sessions tend to be about the volume and this one is no exception. Repeated doggy paddle drills to warm up and, as with Wednesday, work on the catch. Then a main set of 200s, 100s and finally hard 50s on gradually decreasing rest. For those staying on we mostly focussed on fly this week and started to build on the kick work we’ve been doing in the last month.

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