CoachCox

Weekly Swim Sets: Friday, 12th February 2015

More pull! This week’s sessions involve lots more pull buoy work and, as is usually the case, some variation in pacing around that.

Wednesday, 10th February 2016 – Swim Session

Wednesday, 10th February 2016 - Swim Session

Wednesday, 10th February 2016 – Swim Session
Warm Up
400m Front crawl
3x 50m Front crawl – catch up – on 5s rest
50m Front crawl – on 10s rest
2x 50m Front crawl – pull; building – on 10s rest
800m
Main Set
200m Front crawl – pull – on 30s rest
50m Front crawl – building – on 15s rest
200m Front crawl – pull – on 30s rest
100m Front crawl – building – on 20s rest
200m Front crawl – pull – on 30s rest
200m Front crawl – building – on 30s rest
200m Front crawl – ankle pull – on 30s rest
100m Front crawl – hard – on 20s rest
200m Front crawl – ankle pull – on 30s rest
50m Front crawl – hard – on 15s rest
2,300m
Cool Down
200m Choice
2,500m

A mixture of pull buoy reps with a small pyramid of more intensive swimming made up the main set. For the descent of the pyramid things got harder with the pull buoy moving to the ankles and the intense intervals upping pace.

Thursday, 11th February 2016 – Swim Session

Thursday, 11th February 2016 - Swim Session

Thursday, 11th February 2016 – Swim Session
Warm Up
400m Front crawl
2x 50m Front crawl – 25m finger drag, 25m stroke – on 10s rest
2x 50m Front crawl – 6-3-6 drill – on 10s rest
2x 50m Front crawl – on 10s rest
4x 50m Front crawl – on 10s rest
1: Easy
2: Steady
3: Hard
4: Easy
900m
Main Set
2x 600m Front crawl – on 50s rest
1: Pull
2: Easy
2x 300m Front crawl – on 30s rest
1: Pull
2: Steady
2x 150m Front crawl – on 15s rest
1: Pull
2: Hard
3,000m
Main Set 2
2x 50m Backstroke – 6-3-6 drill – on 10s rest
100m Backstroke
2x 50m Fly Kick – on 15s rest
2x 50m Fly – Biondi drill – on 15s rest
3,400m
Cool Down
100m Choice – easy
3,100m – 3,500m

Thursday’s session got longer, stretching out the reps to 600m. It’s been a while since we did anything above 400m, so good to get some longer endurance work in.

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