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Weekly Swim Sets: Friday, 5th February 2016

It’s been a good week at the pool with a clear breakthrough for one of the swimmers. This week’s sessions make more use of the pull buoy, mostly held at the ankles though, and also more practice of fist drill to work on the catch. We also tried out a new (to me) pool tool, the Palm Paddle, like fist drill they reduce the role of the hand, but offer greater feedback on the stroke.

Wednesday, 3rd February 2016 – Swim Session

Wednesday, 3rd February 2016 - Swim Session

Wednesday, 3rd February 2016 – Swim Session
Warm Up
200m Front crawl
2x 50m Front crawl kick – easy on 10s rest
200m Front crawl – pull
4x 25m Front crawl kick – hard on 10s rest
200m Front crawl – ankle pull
2x 25m Front crawl – building; emphasise kick – on 10s rest
850m
Main Set
4-6x 200m Front crawl – ankle pull – on 30s rest
50m Front crawl – building; emphasise kick – on 10s rest
1,850m – 2,350m
Cool Down
2x 50m Front crawl kick – easy on 10s rest
200m Front crawl – easy
2,150m – 2,650m

Wednesday’s session was focussed on maintaining a strong, long core in the water. Ankle pull requires the swimmer to maintain control of their sore to help maintain good body position. For the kick the emphasis was on being controlled, driving with the kick, but maintaining streamlining.

Thursday, 4th February 2016 – Swim Session

Thursday, 4th February 2016 - Swim Session

Thursday, 4th February 2016 – Swim Session
Warm Up
300m Front crawl
3x 50m Front crawl – fist drill – on 5s rest
50m Front crawl – on 10s rest
100m Front crawl
2x 50m Front crawl – 25m hard, 25m easy – on 10s rest
800m
Main Set
3x 400m Front crawl – on 45s rest
1: Pull
2: Easy
3: Steady
3x 200m Front crawl – on 30s rest
1: Pull
2: Steady
3: Moderate
3x 100m Front crawl – on 15s rest
1: Pull
2: Moderate
3: Hard
2,900m
Main Set 2
2x 50m Backstroke kick – on 10s rest
100m Backstroke – easy
2x 50m Backstroke – 6-3-6 drill – on 10s rest
100m Backstroke – easy
2x 50m Fly kick – on 10s rest
2x 50m Fly – biondi drill – on 10s rest
3,500m
Cool Down
100m Choice
3,000m – 3,600m

Having been sent a set of Palm Paddles to try out I focussed the warm up on the catch using fist drill as a chance for some of the swimmers to try the new toy out. The main set itself focussed on volume with a mix of paces involved. The biggest success of the day though was helping a swimmer control his kick and see major increases in speed through better streamlining.

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