Weekly Swim Sets: June 27th, 2013
Business as usual this week. Two more swim sets, the Tuesday sessions promoting drafting practice to the main set and using it to give a varied pace session and the Thursday endurance session mainly working on pace control again.
Tuesday 25th June 2013 – Drafting Session
| Warm Up | ||
|---|---|---|
| 200m Choice | ||
| 4x |
50m Front crawl on 10s rest Sighting practice (at least twice per length) |
|
| 4x | 25m Front crawl – hard on 15s rest | |
| 500m | ||
| Main Set | ||
| 6x | 100m Front crawl – Threshold/CSS pace on last in +5s rest Drafting. Change lead each 100 |
|
| 2x | 300m Front crawl on last in +10s rest Drafting. Change lead each 50 Leader: CSS/Threshold pace |
|
| 4x | 150m Front crawl on last in +10s rest Drafting. Change lead each 25 Leader: hard |
|
| 2,300m | ||
| Cool Down | ||
| 100m Backstroke on 10s rest | ||
| 100m Front crawl – easy | ||
| 2,500m | ||
For once I was happy with drafting in my pool. We’re well into the race season, but doesn’t hurt to keep practicing drafting and it introduced some change of pace for the athletes. With these sets everyone has a chance to lead too; no hiding at the back of the lane. For those of you using these sessions in their own time, I’ve included a non-drafting version below.
| Main Set | ||
|---|---|---|
| 6x | 100m Front crawl – Threshold/CSS pace on 15s rest | |
| 2x | 300m Front crawl on 20s rest Alternate 50 steady, 50 Threshold/CSS pace |
|
| 4x | 150m Front crawl on 20s rest Alternate 25 steady, 25 hard |
|
| 1,800m | ||
Thursday 27th June 2013 – Endurance Session
| Warm Up | ||
|---|---|---|
| 200m Choice | ||
| 200m Pull | ||
| 4x | 50m Front crawl kick as 35m steady, 15m HARD on 10s rest | |
| 3x | 100m Front crawl – descending on 20s rest | |
| 900m | ||
| Main Set | ||
| 6x | 400m Front crawl on 40s rest 1-3: Descending 4-6: Descending |
|
| 3,300m | ||
| Main Set 2 | ||
| 3x | 200m Front crawl pull – easy on 20s rest 100m Front crawl – HARD on 40s rest |
|
| 4,200m | ||
| Cool Down | ||
| 2x | 50m Backstroke on 10s rest | |
| 2x | 50m Front crawl – easy on 10s rest | |
| 4,400m | ||
A simple block of descending 400s for the main set today. Timed and pleasingly everyone managed to control their pace and descend. For the faster swimmers I threw in a final mix of easy pull work with hard 100s.
Next Tuesday it looks like we might have the pool to ourselves, more lanes means the potential for a bit more head-to-head competition.
