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Weekly Swim Sets: Friday, 19th February 2015

This week I went for simplicity in my sets, with the pull buoy to hand of course. Both sessions focussed more on volume, but with some variation in pace to maintain interest.

Wednesday, 17th February 2016 – Swim Session

Wednesday, 17th February 2016 - Swim Session

Wednesday, 17th February 2016 – Swim Session
Warm Up
400m Front crawl – every 6th length hard
300m Front crawl – every 4th length hard
200m Front crawl – every 2nd length hard
900m
Main Set
3x 200m Front crawl – pull – on 30s rest
1: Easy
2: Steady
3: Hard
3x 200m Front crawl – on 30s rest
1: Easy
2: Steady
3: Hard
3x 100m Front crawl – pull – on 20s rest
1: Easy
2: Steady
3: Hard
3x 100m Front crawl – on 20s rest
1: Easy
2: Steady
3: Hard
2,700m
Cool Down
200m Choice
2,900m

No drills to work on in this week’s warm up; three blocks of swimming with bursts of speed thrown in. The main set worked through easy, steady and hard reps with and without the pull buoy in place.

Thursday, 18th February 2016 – Swim Session

Thursday, 18th February 2016 - Swim Session

Thursday, 18th February 2016 – Swim Session
Warm Up
400m Front crawl
2x 100m Front crawl – 50m catch-up, 50m stroke – on 15s rest
4x 50m Front crawl – building – on 10s rest
800m
Main Set
5x 400m Front crawl – on 40s rest
1, 3, 5: Pull
2, 4: Building
2,800m
Main Set 2
2x 50m Fly kick – on 10s rest
2x 50m Fly – biondi drill – on 10s rest
2x 50m Fly – biondi/stroke mix – on 10s rest
2x 50m Fly kick – on 10s rest
3,200m
Cool Down
200m Choice
3,000m – 3,400m

As with Wednesday, simplicity was the theme. The only drill in the warm up was catch up. The main set consisted of 400s, either with pull buoy or building effort, and after that, for those staying the full 90 minutes, there was some fly work.

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