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Weekly Swim Sets: Friday, 22nd April 2016

This week’s swim sets work a range of drills – Wednesday’s session focussed on body balance and rotation and Thursday’s on the catch. Main sets were volume oriented with a splash of intensity and plenty of full body usage too.

Wednesday, 20th April 2016 – Swim Session

Wednesday, 20th April 2016 - Swim Session

Wednesday, 20th April 2016 – Swim Session
Warm Up
300m Front crawk
2x 50m Front crawl – 6-1-6 Drill – on 5s rest
50m Front crawl – on 10s rest
2x 50m Front crawl – 6-3-6 Drill – on 5s rest
50m Front crawl – on 10s rest
2x 50m As 25m unco drill, 25m front crawl – on 10s rest
100m Front crawl – building
900m
Main Set
2-3x 500m Front crawl – ankle pull – on 45s rest
100m Front crawl – hard – on 30s rest
2,100m – 2,700m
Cool Down
200m Choice – easy
2,300m – 2,900m

We started with a few good drills for working on balance and rotation, progressing from 6-1-6 through to the more challenging unco drill. In the main set the long rep was with pull buoy held at the ankles to really emphasise the need to hold a strong core.

Thursday, 21st April 2016 – Swim Session

Thursday, 21st April 2016 - Swim Session

Thursday, 21st April 2016 – Swim Session
Warm Up
400m Front crawl
2x 50m As 25m doggy paddle, 25m front crawl – on 10s rest
2x 100m Front crawl – 50m fist drill, 50m stroke – on 15s rest
100m Front crawl
2x 50m Front crawl – 25m easy, 25m hard – on 10s rest
900m
Main Set
4x 400m Front crawl – pull – on 30s rest
50m Front crawl – fist drill – on 10s rest
100m Front crawl – hard – on 30s rest
3,100m
Main Set 2
8x 50m Front crawl – on 15s rest
Odds: fist drill
Evens: stroke
3,500m
Cool Down
100m Choice – easy
3,200m – 3,600m

Thursday’s session drilled the catch in both the warm up and the main sets. Doggy paddle to practice good catch mechanics and fist drill to emphasise this movement within the stroke. We used Palm Paddles again to enhance the fist drill reps by increasing the instability and sensitivity to poor movement.

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