Weekly Swim Sets: September 19th, 2013
Another pair of coached swim sessions for the week as I start to ease back intensity and do some more technique work with the swimmers.
Tuesday 17th September 2013 – Mixed Pace Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl – easy | ||
| 4x | 50m Front crawl on 20s rest 1: count strokes 2-4: reduce stroke count each 50m |
|
| 4x | 50m Front crawl – descending pace, maintaining stroke length on 20s rest | |
| 800m | ||
| Main Set | ||
| 5x | 200m Front crawl on 30s rest 1, 5: steady 2, 4: pull 3: hard |
|
| 4x | 50m Front crawl – hard on 30s rest | |
| 2,000m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,200m | ||
Focussing on stroke length today. Starting by reducing stroke count in the warm up to achieve a longer stroke, then trying to maintain that stroke length while picking up the pace. The main set came up a little short for the faster lanes, so we did some doggy paddle drill after the 200s to work on the swimmers’ catches. It’s an area we’ll be revisiting in future weeks.
Thursday 19th September 2013 – Endurance Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl easy | ||
| 2x | 50m as 25m doggy paddle, 25m front crawl on 15s rest | |
| 2x | 50m as 25m fist, 25m front crawl on 15s rest | |
| 2x | 50m front crawl – focus on feel for the water on 15s rest | |
| 2x | 50m front crawl kick – keep compact and drive from glutes on 15s rest | |
| 100m Front crawl steady | ||
| 900m | ||
| Main Set | ||
| 4x | 100m Front crawl on 15s rest 1, 2: steady 3: hard 4: easy pull |
|
| 4x | 200m Front crawl on 25s rest 1, 2: steady 3: hard 4: easy pull |
|
| 4x | 300m Front crawl on 35s rest 1, 2: steady 3: hard 4: easy pull |
|
| 3,300m | ||
| Cool Down | ||
| 200m Choice | ||
| 3,500m | ||
One of the most loosely followed session plans in a while. Thursday is a small group which gives a lot of opportunity to be specific. One swimmer did more doggy paddle work, another focussed on the fist drills (we tried the PT Paddles which appear to be out of production). Two new swimmers arrived late, so we skipped the warm up drills and I interrupted their main set with pieces of stroke correction instead. Busy, but enjoyable.
