Back to two session this week. Everyone is getting to the end of their season now so I’m starting to think ahead to the winter and notching down the intensity a little. Once the ITU World Champs are finished I’ll consider the season over and go easier on the swimmers for a few weeks. Then follow with a little more skills and technique work over the winter.
Tuesday, 3rd September 2013 – Mixed Pace Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl – easy | ||
| 6x | 50m Front crawl – kick, pull, stroke twice through on 10s rest | |
| 4x | 50m Front crawl descending on 10s rest | |
| 700m | ||
| Main Set | ||
| 10x | 100m Front crawl pull on 5s rest 50m Front crawl – hard on 30s rest |
|
| 2,200m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,400m | ||
Simple session today with a mix of pace in the main set. Nothing too difficult to remember, but still something to push them all.
Thursday, 5th September 2013 – Endurance Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 4x | 50m Front crawl kick as 35m steady, 15m hard on 10s rest | |
| 4x | 50m Front crawl building each 50 easy to hard on 15s rest | |
| 800m | ||
| Main Set | ||
| 3x | 3x 200m Front crawl pull descending on 30s rest 20m Front crawl – steady on 30s rest |
|
| 3,200m | ||
| Bonus Set | ||
| 2x | 4x 100m on 20s rest as 1: 50m Fly (drill), 50m front crawl 2: 50m Backstroke, 50m front crawl 3: 50m Breaststroke, 50m front crawl 4: 100m front crawl |
|
| 4,000m | ||
| Cool Down | ||
| 200m Choice | ||
| 4,200m | ||
Numbers are back on the rise on Thursday as the school holidays come to an end. There was still plenty of tailoring of this set to individual needs and a few extra drills for some, but otherwise I kept the set steady with plenty of pauses to give feedback to the swimmers.
