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
| 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
| 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.
