Weekly Swim Sets: June 6th, 2013

This week's swim session - only one, an endurance set centred around a pyramid.

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

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 front crawl – steady
		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