Weekly Swim Sets: August 1st, 2013
This week's pair of coached swim sessions - a varied pace set and a pull heavy endurance set.
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EmailThursday morning means two new swim sets to upload for the week, so here are this week’s sessions.
Tuesday, 30th July 2013 – Varied Pace Session
| Warm Up | ||
|---|---|---|
| 400m Choice | ||
| 2x | 2x 50m Front crawl kick on 10s rest 100m Front crawl pull on 10s rest |
|
| 2x | 4x 25m Front crawl on 10s rest Descending – easy to fast |
|
| 800m | ||
| Main Set | ||
| 4x | 200m Front crawl pull – steady on 10s rest 3x 50m Front crawl – hard on 30s rest |
|
| 2,200m | ||
| Cool Down | ||
| 100m Choice | ||
| 2,300m | ||
Mixing paces this week and using it to push people a little harder over the 50s – a bit of extra encouragement is worth a second or two.
Thursday, 1st August 2013 – Endurance Session
| Warm Up | ||
|---|---|---|
| 400m Choice | ||
| 4x | 100m Front crawl pull on 15s rest 1: Breathe every 3 2: Breathe every 5 3: Breathe every 7 4: Breathe every 3 (9 for faster swimmers) |
|
| 4x | 50m Front crawl on 15s rest Descending – easy to fast |
|
| 1,000m | ||
| Main Set | ||
| 3x | 400m Front crawl pull on 20s rest 200m Front crawl paddle and pull on 30s rest 100m Front crawl – hard on 10s rest |
|
| 3,100m | ||
| Bonus Set | ||
| 4x | 100m on 20s rest as 1: 25m fly (stroke not drill), 75m front crawl 2: 25m backstroke, 75m front crawl 3: 25m breaststroke, 75m front crawl 4: 100m front crawl |
|
| 4x | 100m on 20s rest as 1: 50m fly (at least 25m stroke), 50m front crawl 2: 50m backstroke, 50m front crawl 3: 50m breaststroke, 50m front crawl 4: 100m front crawl |
|
| 3,900m | ||
| Cool Down | ||
| 200m Choice – easy | ||
| 4,100m | ||
As usual most swimmers were out before the bonus set, but this week the slower lane got to try a little medley swimming. It was a reminder why I don’t give them too much fly. Perhaps something to work on over the off season.
