I was back poolside this week for my regular squad sessions on Tuesday and Thursday. For the first session I didn’t feel on top of my game, but this morning’s set went well and proved popular. More comments below.
Tuesday 11th June 2013 – Threshold Session
| Warm Up | ||
|---|---|---|
| 200m Choice stroke | ||
| 4x | 50m Front crawl kick, last 15m hard | |
| 4x |
50m Front crawl – descending, on 10s rest 1 – 4 easy to hard |
|
| 600m | ||
| Main Set | ||
| 4x | 100m Front crawl – descending on 20s rest Last rep is hard |
|
| Additional 30s rest | ||
| 4x | 200m Front crawl – descending on 20s rest Last rep is hard |
|
| Additional 60s rest | ||
| 400m Front crawl – negative split | ||
| 2,200m | ||
| Extra Set | ||
| 4/6/8x | 25m Front crawl sprints on a 60s turn around | |
| 2,300m – 2,400m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,500m – 2,600m | ||
Lots of descending sets and a negative split to finish. A session where I should have been on top of timings, but watching over 16 swimmers I seemed to miss a lot of starts. A little short on distance so we finished with some sprints, spreading out over the pool and setting off together – amazing how motivating swimming shoulder-to-shoulder is for some.
Thursday 13th June 2013 – Endurance Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl – easy | ||
| 4x | 50m Front crawl on 15s rest 1: Single Arm (switch arm at halfway) 2: 6-1-6 Drill 3: 6-3-6 Drill 4: Full stroke |
|
| 200m Front crawl – pull | ||
| 4x | 50m Front crawl as 35m easy, 15m hard on 20s rest | |
| 800m | ||
| Main Set | ||
| 6x | 400m Front crawl – steady on 30s rest. Reps 1, 3 and 5 as pull 2x 50m Front crawl – HARD on 30s rest |
|
| 3,800m | ||
| Bonus Set | ||
| 4x | 50m Medley order drills on 20s rest | |
| 4x | 50m Medley order full stroke on 20s rest | |
| 4,200m | ||
| Cool Down | ||
| 4x | 50m on 10s rest 1, 3: Backstroke 2, 4: Front crawl |
|
| 4,400m | ||
Another varied pace set to break up the distance. Proved popular and gave some chance to work on technique with some of the swimmers in the slower lane. Also put my new Huub Big Buoy to the test on one athlete whose legs stubbornly refused to float with a regular pull buoy; body position work followed. A few of the medley drills at the end were the furthest anyone got.
