CoachCox

Weekly Swim Sets: Friday, 8th April 2016

This week’s sessions were about endurance and open water skills. The water is still cold, but open water venues have started to open for the season and races aren’t far behind. I’ll be coaching some club sessions at our local lake, but until then it’s good to get some practice in at the pool.

Wednesday, 6th April 2016 – Swim Session

Wednesday, 6th April 2016 - Swim Session

Wednesday, 6th April 2016 – Swim Session
Warm Up
400m Front crawl
2x 50m Front crawl – head up – on 10s rest
100m Front crawl
2x 100m Front crawl – sighting practice – on 15s rest
2x 50m Front crawl – building – on 10s rest
900m
Main Set
300m Front crawl – steady, drafting practice – on 30s
Change lead every 50m
100m Front crawl – hard – on 30s
Deep water start practice
Repeat 3-4 times
2,100m – 2,500m
Cool Down
200m Front crawl – easy; sighting practice
2,300m – 2,700m

Wednesday’s session focussed on three open water skills: sighting, drafting and starting. For the first I contrasted swimming with your head out of the water with crocodile sighting where you try to minimise the head movement. The main set worked heavily on drafting in each lane, making sure everyone had a chance to both lead and draft. We also practiced race starts, moving away from the wall and starting a hard 100 without a push off.

Thursday, 7th April 2016 – Swim Session

Thursday, 7th April 2016 - Swim Session

Thursday, 7th April 2016 – Swim Session
Warm Up
300m Front crawl
2x 50m As 25m front scull, 25m front crawl – on 10s rest
2x 50m As 25m mid scull, 25m front crawl – on 10s rest
2x 50m As 25m doggy paddle, 25m front crawl – on 10s rest
2x 50m Front crawl – fist drill – on 10s rest
100m Front crawl
2x 50m Front crawl – building – on 10s rest
900m
Main Set
2x 600m Front crawl – pull – on 45s rest
2x 200m Front crawl – building – on 30s rest
2,900m
Main Set 2
8x 50m Front crawl – on 20s rest
Odds: easy< br/>
Evens: hard
3,300m
Cool Down
200m Choice – easy
3,100m – 3,500m

Thursday’s warm up was focussed on the catch. I used a mix of drills and also a swim tool in the form of Palm Paddles for an enhanced version of fist drill. After that the main set was a big endurance block with a long rep followed by a couple of building 200s. To finish a few fast reps and some more work with the Palm Paddles.

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