CoachCox

Weekly Swim Sets: Friday, 15th April 2016

This week I went for two simple sessions, light on drills and focussed more on volume. There’s a small amount of kick in there, but not much and a mix of paces, but the main thing is distance in the pool.

Wednesday, 13th April 2016 – Swim Session

Wednesday, 13th April 2016 - Swim Session

Wednesday, 13th April 2016 – Swim Session
Warm Up
600m Front crawl – every 6th length hard
2x 50m Front crawl kick – on 10s rest
2x 50m Front crawl – 25m hard, 25m easy – on 10s rest
800m
Main Set
3-4x 400m Front crawl – pull – on 30s rest
100m Front crawl – hard – on 30s rest
2,300m – 2,800m
Cool Down
200m Choice – easy
2,500m – 3,000m

I was quite pleased to see most lanes make it through to the 3K mark on Wednesday’s session, even if some had to run over the time a little to do it. There’s not much else to comment on this session, very straight forward and all about consistency.

Thursday, 14th April 2016 – Swim Session

Thursday, 14th April 2016 - Swim Session

Wednesday, 13th April 2016 – Swim Session

Thursday, 14th April 2016 – Swim Session
Warm Up
400m Front crawl – steady
2x 50m Front crawl kick – on 10s rest
200m Front crawl – pull
Wednesday, 13th April 2016 – Swim Session
Warm Up
600m Front crawl – every 6th length hard
2x 50m Front crawl kick – on 10s rest
2x 50m Front crawl – 25m hard, 25m easy – on 10s rest
800m
Main Set
3-4x 400m Front crawl – pull – on 30s rest
100m Front crawl – hard – on 30s rest
2,300m – 2,800m
Cool Down
200m Choice – easy
2,500m – 3,000m

Thursday, 14th April 2016 – Swim Session

Thursday, 14th April 2016 – Swim Session
Warm Up
400m Front crawl – steady
2x 50m Front crawl kick – on 10s rest
200m Front crawl – pull
2x 50m Front crawl kick – on 10s rest
2x 50m Front crawl – building – on 10s rest
900m
Main Set
100m Front crawl – on 20s rest
200m Front crawl – on 25s rest
300m Front crawl – on 30s rest
400m Front crawl – on 35s rest
500m Front crawl – on 40s rest
400m Front crawl – on 35s rest
300m Front crawl – on 30s rest
200m Front crawl – on 25s rest
100m Front crawl – on 20s rest
3,400m
Cool Down
100m Choice – easy
3,500m
2x 50m Front crawl kick – on 10s rest 2x 50m Front crawl – building – on 10s rest 900m Main Set 100m Front crawl – on 20s rest 200m Front crawl – on 25s rest 300m Front crawl – on 30s rest 400m Front crawl – on 35s rest 500m Front crawl – on 40s rest 400m Front crawl – on 35s rest 300m Front crawl – on 30s rest 200m Front crawl – on 25s rest 100m Front crawl – on 20s rest 3,400m Cool Down 100m Choice – easy 3,500m

I couldn’t make Thursday morning’s session so I left my swimmers with a set. On the rare occasions where there’s no coaching cover for a swim I’ll keep the session simple and not worry about drill work. So a big pyramid was the order of the day for the 90 minute session.

Comments

CoachCox

Coaching

Ironman Training

Ironman Analysis