Back to just two coached swim sessions this week.
Tuesday, 8th October 2013 – Mixed Pace Session
| Warm Up | ||
|---|---|---|
| 3x | 50m Front crawl on 10s rest 1: pull 2: breathing every 3 strokes 3: easy |
|
| 3x | 50m Front crawl on 15s rest 1: pull 2: breathing every 5 strokes 3: steady |
|
| 3x | 50m Front crawl on 20s rest 1: pull 2: breathing every 7 strokes 3: hard |
|
| 3x | 50m Front crawl on 25s rest 1: pull 2: breathing every 9 (3 for slower swimmers) strokes 3: best effort |
|
| 600m | ||
| Main Set | ||
| 300m Front crawl pull on 20s rest | ||
| 100m Front crawl – last 50m hard on 20s rest | ||
| 200m Front crawl pull on 20s rest | ||
| 200m Front crawl – last 50m hard on 20s rest | ||
| 200m Front crawl pull on 20s rest | ||
| 200m Front crawl – last 100m hard on 20s rest | ||
| 100m Front crawl pull on 20s rest | ||
| 300m Front crawl – last 100m hard on 20s rest | ||
| 2,200m | ||
| Bonus Set | ||
| 400m Front crawl – last 100m hard on 20s rest | ||
| 2,600m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,400m/2,800m | ||
People were coming to expect a 400 to start so I decided to break up the warm up this week. Admittedly my presentation on the board wasn’t the best it could have been! Something a little simpler in structure next time I think.
Thursday, 10th October 2013 – Endurance Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m as 25m doggy paddle, 25m front crawl on 10s rest | |
| 2x | 50m as 25m front scull, 25m front crawl on 10s rest | |
| 300m Front crawl | ||
| 2x | 50m as 25m doggy paddle, 25m front crawl on 10s rest | |
| 2x | 50m as 25m front scull, 25m front crawl on 10s rest | |
| 1,000m | ||
| Main Set | ||
| 5x | 300m Front crawl – steady on 30s rest 2x 100m front crawl – paddles and pull on 15s rest |
|
| 3,500m | ||
| Bonus Set | ||
| 50m Fly on 15s rest | ||
| 100m Medley on 15s rest | ||
| 50m Backstroke on 15s rest | ||
| 100m Medley on 15s rest | ||
| 50m Breaststroke on 15s rest | ||
| 100m Medley on 15s rest | ||
| 50m Front crawl on 15s rest | ||
| 100m Medley on 15s rest | ||
| 4,100m | ||
| Cool Down | ||
| 200m Choice | ||
| 3,700m/4,300m | ||
Another variation on my usual warm ups, otherwise a fairly typical Thursday set. Nobody had paddles with them (and I’ve yet to find my spares since moving house) so the main set 100s were a mix of pull work and some swimmer specific technique work.
