This week’s pair of sets kept the pace steady and again allowed the swimmers to put more thought into their technique.
Tuesday, 29th October 2013 – Endurance Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl – easy | ||
| 2x | 150m Front crawl on 10s rest 50m kick, 50m pull, 50m stroke |
|
| 600m | ||
| Main Set | ||
| 2x | 3x 200m Front crawl – steady on 20s rest 2x 100m Front crawl – building pace in each 100m on 20s rest |
|
| 2,200m | ||
| Bonus Set | ||
| 5x | 50m Front crawl – build easy to hard each 25m on 20s rest | |
| 2,450m | ||
| Cool Down | ||
| 100m Backstroke/breaststroke – easy | ||
| 100m Front crawl – easy | ||
| 2,650m | ||
After a few weeks with ‘complicated’ main sets I wanted to keep things simple, so a straight forward session without much intensity, but plenty of opportunity to work with individual swimmers on their technique.
Thursday, 31st October 2013 – Endurance Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m Front crawl as 25m straight arm recovery, 25m stroke on 10s rest | |
| 2x | 100m Front crawl – steady with paddles on 20s rest | |
| 2x | 50m Front crawl as 25m doggy paddle, 25m stroke on 10s rest | |
| 2x | 100m Front crawl – building pace within each 100m on 20s rest | |
| 1,000m | ||
| Main Set | ||
| 3x | 200m Front crawl – steady on 30s rest 2x 100m Front crawl – paddle, pull, band on 20s rest |
|
| 400m Front crawl – steady, pull optional on 40s rest | ||
| 3x | 200m Front crawl – steady on 30s rest 2x 100m Front crawl – paddle, pull, band on 20s rest |
|
| 3,800m | ||
| Bonus Set | ||
| 100m as 75m front crawl, 25m breaststroke on 20s rest | ||
| 100m as 50m front crawl, 25m breaststroke, 25m backstroke on 20s rest | ||
| 100m reverse IM on 20s rest | ||
| 4,100m | ||
| Cool Down | ||
| 200m Choice | ||
| 4,000m/4,300m | ||
For once my swimmers out numbered the life guards – admittedly half the life guards had failed to turn up – but still, the biggest Thursday group in a while. Lots of toys in the water today and also lots of deviation from the plan as I gave swimmers specific drills for the 100s during the main set.
I also completely failed on rudimentary maths and missed that the main set was 3,600m not 2,800m! The intended version is in the table above- it should have been 3 times through in the main set, not 4. With the extra distance no one reached the brief bonus set I’d added in case I was short. Of course if you want a longer swim there’d be no harm doing the main set 4 times rather than 3.
