Weekly Swim Sets: July 4th, 2013
This week's pair of coached swim sessions - a mix of pace and pull buoys.
Thursday morning means coached swim sessions. A mix of paces this week and quite a lot of pull buoys.
Warm Up | ||
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400m Choice | ||
4x | 50m as 25m scull, 25m stroke on 15s rest scull – front, mid, back, progression |
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4x | 50m Front crawl – descending on 15s rest | |
800m | ||
Main Set | ||
3x | 2x 100m Front crawl – CSS/threshold pace on 15s rest 1x 100m Front crawl – HARD on 15s rest 1x 200m Front crawl – easy pull on 15s rest |
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2,300m | ||
Cool Down | ||
200m Choice – easy | ||
2,500m |
Six lanes and 16 athletes meant I could spread people out – one lane for a beginner new to the group and five for the rest. Enforcing 10 second gaps between swimmers helped to reduce the drafting that all too often gets employed in these sessions too.
Warm Up | ||
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400m Choice | ||
4x | 100m Front crawl – steady on 15s rest 2, 4: pull |
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4x | 50m Front crawl – descending on 15s rest | |
1,000m | ||
Main Set | ||
6x | 100m Front crawl on 15s rest 1-3: Descending 4-6: Descending |
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600m Front crawl pull on 20s rest | ||
6x | 100m Front crawl on 15s rest 1-3: Descending 4-6: Descending |
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600m Front crawl pull on 20s rest | ||
3,400m | ||
Bonus Set | ||
4x | 50m IM order – kick on 20s rest | |
4x | 50m IM order – drill on 20s rest | |
4x | 50m IM order – stroke on 20s rest | |
2x | 100m IM on 20s rest | |
4,200m | ||
Cool Down | ||
200m Choice as 50m stroke, 50m kick, 50m drill, 50m stroke | ||
4,400m |
Mostly I was pleased that one swimmer stayed on and completed the Bonus set this week; strangely everyone else needed to swim down once I’d written it on the board.