Weekly Swim Sets: October 24th, 2013
This week’s pair of coached swim sessions, both of which put more emphasis on drills and technique work.
Tuesday, 22nd October 2013 – Technique Session
| Warm Up | ||
|---|---|---|
| 200m Choice | ||
| 2x | 50m Side kicking on 10s rest | |
| 50m Front crawl – easy on 10s rest | ||
| 2x | 50m Straight arm recovery on 10s rest | |
| 50m Front crawl – easy on 10s rest | ||
| 2x | 50m Broken arrow drill on 10s rest | |
| 50m Front crawl – easy on 10s rest | ||
| 2x | 50m Front crawl – building pace on 10s rest | |
| 750m | ||
| Main Set | ||
| 2x | 100m Front crawl – steady on 20s rest | |
| 50m 6-1-6 Drill on 5s rest | ||
| 100m Front crawl – steady, last 25m hard on 30s rest | ||
| 2x | 100m Front crawl – steady on 20s rest | |
| 50m 6-1-6 Drill on 5s rest | ||
| 100m Front crawl – steady, last 25m hard on 30s rest | ||
| 2x | 100m Front crawl – steady on 20s rest | |
| 50m 6-3-6 Drill on 5s rest | ||
| 100m Front crawl – steady, last 50m hard on 30s rest | ||
| 2x | 100m Front crawl – steady on 20s rest | |
| 50m 6-3-6 Drill on 5s rest | ||
| 100m Front crawl – steady, last 50m hard on 30s rest | ||
| 2150m | ||
| Bonus Set | ||
| 5x | 50m Front crawl – 25m easy, 25m sprint on 30s rest | |
| 2,400m | ||
| Cool Down | ||
| 100m Choice – easy | ||
| 2,500m | ||
As last week worked well I continued to use a mix of drills with swim to keep the session flowing and to allow me to give coaching points to different athletes throughout the session. This week I put the focus on rotation and hand entry to set up a better catch as for the majority of this group these are key points to correct.
Thursday, 24th October 2013 – Endurance Session
| Warm Up | ||
|---|---|---|
| 400m Choice | ||
| 2x | 50m Catch up (with rod) on 15s rest | |
| 2x | 50m As 25m scull, 25m front crawl on 15s rest | |
| 2x | 50m Front crawl – building pace on 15s rest | |
| 2x | 50m Catch up (with stick) on 15s rest | |
| 2x | 50m As 25m doggy paddle, 25m front crawl on 15s rest | |
| 2x | 50m Front crawl – building pace on 15s rest | |
| 1,000m | ||
| Main Set | ||
| 300m Front crawl – steady on 30s rest | ||
| 2x | 50m Front crawl – choice drill (in this case catch up with rod) on 15s rest | |
| 300m Front crawl – paddle and pull on 30s rest | ||
| 2x | 50m Front crawl – choice drill (in this case catch up with rod) on 15s rest | |
| 300m Front crawl – steady on 30s rest | ||
| 2x | 50m Front crawl – choice drill (in this case catch up with rod) on 15s rest | |
| 300m Front crawl – paddle and pull on 30s rest | ||
| 2x | 50m Front crawl – choice drill (in this case catch up with rod) on 15s rest | |
| 2,600m | ||
| Bonus Set | ||
| 400m Front crawl – easy on 40s rest | ||
| 300m Front crawl – steady on 30s rest | ||
| 200m Front crawl – moderate-hard on 20s rest | ||
| 100m Front crawl – best effort on 10s rest | ||
| 3,600m | ||
| Cool Down | ||
| 400m Mixed strokes – easy | ||
| 4,000m | ||
Again a quiet Thursday session means I can focus more on individual athlete’s needs. Catch up drill is usually about timing, but I gave the swimmers a short piece of plastic rod to pass from hand-to-hand during the drill. As with Tuesday we were working more on correct hand position at the start of the catch and the rod acted as a cue on hand depth and position. We also used the Finis Freestyler paddles to give feedback on hand-position and dropped elbows in the main set.
