Although I’m back in the classroom rather than pool side this week I’ve still produced a session for my Thursday morning swimmers. I’ll keep this quick as I have a train to catch shortly. Today’s endurance session is a pyramid set with the second half, the descent, incorporating more rest and the target of negative splitting each rep; I want the swimmers to push quite hard through those final 4 steps on the pyramid. As ever, it’s hard to know how much volume will be needed for different lanes so a bonus set of 100s fills any gaps while alternating between easy technique focus reps and harder reps trying to maintain that technique.
Thursday 6th June 2013 – Endurance Session
| Warm Up | ||
|---|---|---|
| 1x | 400m Choice 50m pool – every 3rd length not front crawl; 25m pool – every 4th length not front crawl |
|
| 6x |
50m Front crawl Odd: Easy on 10s Rest Even: Moderate-Hard on 20s rest |
|
| 100m |
||
| 800m | ||
| Main Set | ||
| 100m Front crawl – steady on 20s rest | ||
| 200m Front crawl – steady on 20s rest | ||
| 300m Front crawl – steady on 20s rest | ||
| 400m Front crawl – steady on 20s rest | ||
| 500m Front crawl – steady on 20s rest | ||
| 400m Front crawl – negative split, second half harder (and faster) than first on 30s rest | ||
| 300m Front crawl – negative split, second half harder (and faster) than first on 30s rest | ||
| 200m Front crawl – negative split, second half harder (and faster) than first on 30s rest | ||
| 100m Front crawl – negative split, second half harder (and faster) than first on 30s rest | ||
| 3,300m | ||
| Bonus Set | ||
| 4/6/8x | 100m Front crawl Odd: Easy, focus on quality strokes, on 10s Rest Even: Hard, maintain stroke length, on 20s rest |
|
| 3,700m – 4,100m | ||
| Cool Down | ||
| 200m Alternating 50 front crawl/50 backstroke | ||
| 3,900m – 4,300m | ||
Hopefully they’ll enjoy the mix. I’ll be back to the pool and the normal 2 sets next week.
