Here are this week’s coached swim sessions – some mixed pace work with a little sprinting and a longer endurance set.
Tuesday 9th July 2013 – Mixed Pace Session
| Warm Up | ||
|---|---|---|
| 300 Choice – mix strokes | ||
| 4x | 25m Front crawl – descending stroke count on 15s rest | |
| 4x | 50m Front crawl as 25 easy, 25 hard on 20s rest | |
| 600m | ||
| Main Set | ||
| 6x | 200m Front crawl on 30s rest 1-3: descending 4-6: descending |
|
| 100m Choice – easy | ||
| 8x | 25m Front crawl – best effort on 60s turn around | |
| 2,300m | ||
| Cool Down | ||
| 200m Choice – easy | ||
| 2,500m | ||
Tuesday’s sessions was built around doing the hard 25s as a group for the added motivation of racing those in neighbouring lanes. A – fortunately false – fire alarm almost added some impromptu transition training too.
Thursday 11th July 2013 – Endurance Session
| Warm Up | ||
|---|---|---|
| 400m Choice | ||
| 8x | 50m Front crawl on 5s rest As: pull, kick, stroke, pull |
|
| 2x | 50m Backstroke on 10s rest | |
| 1,000m | ||
| Main Set | ||
| 400m Front crawl on 35s rest | ||
| 2x | 300m Front crawl on 25s rest | |
| 3x | 200m Front crawl on 15s rest | |
| 4x | 100m Front crawl on 5s rest | |
| 3,000m | ||
| Main Set 2 | ||
| 4x | 200m Front crawl – negative split on 15s rest 2x 50m backstroke on 10s rest |
|
| 4,200m | ||
| Cool Down | ||
| 200m Choice – easy | ||
| 4,400m | ||
Steady swimming for most this week. That is unless you chose to pace yourself off the faster swimmer leading your lane, in which case it becomes a far more challenging set; 5-8s per 100m faster than your normal steady pace makes quite a difference over 2,000m.
