CoachCox

Weekly Swim Sets: Friday, 18th March 2016

The early starts were much easier when I was standing by a warm, open air pool in Lanzarote, but I’m back in the UK and it’s back to cold, dark starts to the day. This week’s sessions picked up where I left off before Lanza – a mix of paces with some pull work.

Wednesday, 16th March 2016 – Swim Session

Wednesday, 16th March 2016 - Swim Session

Wednesday, 16th March 2016 – Swim Session
Warm Up
400m Front crawl
2x 50m Front crawl – catch up drill – on 10s rest
200m Front crawl – pull
2x 50m Front crawl – catch up drill – on 10s rest
100m Front crawl – building
900m
Main Set
2x 400m Front crawl – pull – on 30s rest
2x 100m Front crawl – hard – on 30s rest
2x 200m Front crawl – pull – on 20s rest
2x 100m Front crawl – hard – on 20s rest
2,500m
Cool Down
100m Choice – easy
2,600m

A simple session to start back with: the only drill is catch up and the main set consists of longer reps of pull work broken up by a few hard 100s.

Thursday, 17th March 2016 – Swim Session

Thursday, 17th March 2016 - Swim Session

Thursday, 17th March 2016 – Swim Session
Warm Up
400m Front crawl
2x 50m As 25m doggy paddle, 25m front crawl – on 10s rest
200m Front crawl
2x 50m Front crawl – building – on 20s rest
800m
Main Set
300m Front crawl – on 30s rest
50m Front crawl – building – on 20s rest
200m Front crawl – on 25s rest
50m Front crawl – building – on 20s rest
100m Front crawl – on 20s rest
50m Front crawl – hard – on 20s rest
Repeat set 2-3 times
2,300m – 3,050m
Cool Down
200m Choice – easy
2,500m – 3,250m

I’d prepared a number of sets for my time in Lanzarote in case I couldn’t find any coaching cover. It turned out my Thursday group had used the sets, so I had to make some hasty adjustments to the plan. Ignore the scrawl in the picture, the table gives the actual set.

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