CoachCox

Weekly Swim Sets: Friday, 13th May 2016

Now we’re in the early stages of the race season I decided it was time to start using turn around times in my sets. I find they put a little more pressure on my swimmers, leaving little room to slack off or lose focus over the set. Good for some stronger conditioning and sets built around limited rest and a firm pace in the pool.

Wednesday, 11th May 2016 – Swim Session

Wednesday, 11th May 2016 - Swim Session

Wednesday, 11th May 2016 – Swim Session
Warm Up
400m Front crawl
100m Front crawl – 75m fist drill, 25m stroke – on 15s rest
100m Front crawl – 50m fist drill, 50m stroke – on 15s rest
100m Front crawl – 25m fist drill, 75m stroke – on 15s rest
100m Front crawl
2x 50m Front crawl – building – on 10s rest
900m
Main Set
8x 100m Front crawl – on turn around for 20-25s rest
4x 100m Front crawl – on turn around for 15-20s rest
2x 100m Front crawl – on turn around for 10-15s rest
100m Front crawl – easy
2,400m
Cool Down
200m Choice – easy
2,600m

A simple session built around 100s for the first turn around set of the year. Times gradually tightened as the set went on to add pressure.

Thursday, 12th May 2016 – Swim Session

Thursday, 12th May 2016 - Swim Session

Thursday, 12th May 2016 – Swim Session
Warm Up
400m Front crawl – every 3rd length hard – on 60s rest
2x 50m Front crawl kick – on 10s rest
200m Front crawl – every 2nd length hard – on 40s rest
2x 50m Front crawl kick – on 10s rest
100m Front crawl – hard
900m
Main Set
2x 400m Front crawl – pull – on 45s rest
400m Front crawl – every 3rd length hard – on 45s rest
2x 200m Front crawl – pull – on 30s rest
200m Front crawl – every 2nd length hard – on 30s rest
3,300m
Cool Down
200m Choice – easy
3,500m

I wasn’t pool side for this session so I kept it simple and streamlined. Long reps with variable pacing throwing in lengths of hard effort into the mix. It’s a good way to break up a long set and keep things interesting.

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