Weekly Swim Sets: August 29th, 2013
Only one swim set this week from Thursday's session at the pool. A variety of drills for body rotation and stroke length plus some mixed pace work.
Only one swim session this week as the University pool takes 2 days off for the August Bank holiday. I took advantage of the morning off and got my coffee stop ride in a day early instead. Thursday though was a return to business as usual.
Thursday 29th August 2013 – Mixed Pace Session
| Warm Up A | ||
|---|---|---|
| 400m – Choice easy | ||
| 2x | 50m Front crawl – stroke count on 15s rest | |
| 2x | 50m Front crawl – descending stroke count on 15s rest | |
| 2x | 50m Front crawl – maintain stroke count, descending pace on 15s rest | |
| 100m Front crawl – steady | ||
| 900m | ||
| OR Warm Up B | ||
| 400m – Choice easy | ||
| 2x | 50m Front crawl – 6-1-6 Drill (fins if you have them) on 15s rest | |
| 2x | 50m Front crawl – 6-3-6 Drill (fins if you have them) on 15s rest | |
| 4x | 50m Front crawl – Unco Drill (fins if you have them) on 15s rest | |
| 2x | 50m Front crawl – emphasise roll on 15s rest | |
| 900m | ||
| Main Set | ||
| 2x | 400m Front crawl pull on 40s rest 100m Front crawl – hard on 30s rest 2x 200m Front crawl pull on 20s rest 100m Front crawl – hard on 30s rest |
|
| 2,900m | ||
| Cool Down | ||
| 200m Choice | ||
| 3,100m | ||
A short session this Thursday with warm ups specific to the 2 swimmers who’d booked in. I’m working on Swimmer A’s stroke length and we’ve made significant progress since the use of a metronome for timing. Swimmer B on the other hand needs help developing his rotation and rhythm within the stroke so drills were focussed more on that.
