Weekly Swim Sets: August 22nd, 2013
This week's pair of coached swim sessions - varied pace work both days.
Despite forgetting to tweet an image of Tuesday’s session there were two coached swims this week. Sets are given below.
Tuesday 20th August 2013 – Varied Pace Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl – easy | ||
| 4x | 50m Front Crawl as 35m fist drill, 15m stroke on 10s rest | |
| 3x | 100m Front Crawl on 10s rest as 75m easy, 25m hard 50m easy, 50m hard 25m easy, 75m hard |
|
| 700m | ||
| Main Set | ||
| 400m Front crawl – pull on 40s rest | ||
| 100m Front crawl – threshold/CSS on 20s rest | ||
| 200m Front crawl – pull on 30s rest | ||
| 3x | 100m Front crawl – threshold/CSS on 20s rest | |
| 100m Front crawl – pull on 20s rest | ||
| 5x | 100m Front crawl – threshold/CSS on 20s rest | |
| 2,300m | ||
| Cool Down | ||
| 100m Choice | ||
| 2,400m | ||
Both sessions involved a mix of paces this week, but I try to put a bit more emphasis on threshold pace work in Tuesday’s session.
Thursday 22nd August 2013 – Varied Pace Session
| Warm Up A | ||
|---|---|---|
| 400m Choice | ||
| 2x | 50m Front crawl – pull, catch up on 10s rest | |
| 2x | 50m Front crawl – catch up on 10s rest | |
| 2x | 50m Front crawl – stroke count on 10s rest | |
| 4x | 50m Front crawl – descending stroke count on 15s rest | |
| 900m | ||
| OR Warm Up B | ||
| 400m Choice | ||
| 2x | 50m Front crawl – pull, catch up on 10s rest | |
| 4x | 50m Front crawl – 35m steady, 15m sprint high turn-over on 15s rest | |
| 4x | 50m Front crawl – descending, raise turn-over on 15s rest | |
| 900m | ||
| Main Set | ||
| 3x | 3x 200m Front Crawl descending on 20s rest 100m Front crawl hard on 30s rest |
|
| 3,000m | ||
| Bonus Set | ||
| 2x | 4x 100m Front crawl 75m steady, 25m hard on 20s rest | |
| 3,800m | ||
| Cool Down | ||
| 200m Choice | ||
| 4,000m | ||
Only two swimmers at today’s session so I could easily deviate from the session plan to focus more on their individual needs. We had a small breakthrough for one of the swimmers using a Wetronome to help him slow his stroke rate and develop his distance per stroke. It proved very effective and he was able to work through the main set varying the pace by adjusting the effort of his catch while maintaining a constant stroke rate.
