CoachCox

Weekly Swim Sets: Friday, 29th April 2016

This week’s swim plans are standard fare – some drill work, some endurance work, a smattering of intensity. They’re mostly about basic aerobic conditioning, pushing endurance with increased distances, before I focus on more intensive conditioning over the summer.

Wednesday, 27th April 2016 – Swim Session

Wednesday, 27th April 2016 - Swim Session

Wednesday, 27th April 2016 – Swim Session
Warm Up
400m Front crawl – easy
3x 100m Front crawl – on 10s rest
Alternate 25m doggy paddle, 25m stroke
100m Front crawl
2x 50m Front crawl – 25m easy, 25m hard – on 10s rest
900m
Main Set
2-3x 600m Front crawl – steady – on 45s rest
100m Front crawl – hard – on 30s rest
2,300m – 3,000m
Cool Down
200m Choice – easy
2,500m – 3,200m

Another small step up in the volume of the Wednesday session. Three thousand metres in the hour is a push for even the fastest lane in this group, but it’s good motivation and with these long sets I usually see a few staying in late.

Thursday, 28th April 2016 – Swim Session

Thursday, 28th April 2016 - Swim Session

Thursday, 28th April 2016 – Swim Session
Warm Up
300m Front crawl
2x 100m Front crawl – 50m 6-1-6 drill, 50m stroke – on 10s rest
2x 100m Front crawl – 50m 6-3-6 drill, 50m stroke – on 10s rest
100m Front crawl
2x 50m Front crawl – building – on 10s rest
900m
Main Set
3-4x 400m Front crawl – pull – on 30s rest
100m Front crawl – 50m 6-3-6 drill, 50m stroke – on 15s rest
100m Front crawl – hard – on 30s rest
2,700m – 3,300m
Main Set 2
8x 50m Front crawl – on 20s rest
Odd: unco drill
Even: building
3,100m – 3,700m
Cool Down
200m Choice – easy
2,900m – 3,900m

Much easier to do volume work when you have a 90 minute session. Thursday’s also followed the previous week’s pattern – mixing a long rep with some drill work and some intensity. We covered plenty of metres, but kept the focus on maintaining stroke quality until the end of the session.

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