This week’s pair of coached swim sessions are all about steady swimming and technique.
Tuesday, 5th November 2013 – Endurance Session
| Warm Up | ||
|---|---|---|
| 400m Choice | ||
| 4x | 50m As 25 scull, 25 front crawl on 15s rest 1: front scull 2: mid scull 3: rear scull 4: scull progression |
|
| 200m Front crawl – steady | ||
| 800m | ||
| Main Set | ||
| 3x | 300m Front crawl – steady on 30s rest 4x 50m front crawl – descending (very easy to hard) on 20s rest |
|
| 2,300m | ||
| Cool Down | ||
| 100m Front crawl – easy | ||
| 100m Choice (not front crawl) – easy | ||
| 2,500m | ||
Mostly steady, a favourite drill and a light descending set make up Tuesday’s session. As usual the aim was to give some technique work, a little intensity, but mostly keep the pace low and take time to give individual feedback on technique.
Thursday, 7th November 2013 – Endurance Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl easy | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl on 10s rest | |
| 100m Front crawl – easy on 15s rest | ||
| 2x | 50m As 25m scull, 25m front crawl on 10s rest | |
| 100m Front crawl – easy on 15s rest | ||
| 4x | 50m Front crawl – descending (easy to hard) on 15s rest | |
| 100m Front crawl – easy on 15s rest | ||
| 1,000m | ||
| Main Set | ||
| 5x | 400m Front crawl – steady (pull buoy optional) on 30s rest 100m front crawl as 50m easy, 50m building pace to sprint on 20s rest |
|
| 3,500m | ||
| Bonus Set | ||
| 2x | 100m Front crawl on 20s rest | |
| 2x | 100m As 50m front crawl, 50m breaststroke on 20s rest | |
| 2x | 100m As 50m front crawl, 50m backstroke on 20s rest | |
| 2x | 100m As 50m front crawl, 50m fly on 20s rest | |
| 4,300m | ||
| Cool Down | ||
| 200m Choice – easy | ||
| 3,700m/4,500m | ||
A warm up targeted at my regular Thursday swimmers (their exact drills will have varied) then into a long steady paced main set with a small amount of high end work. We even fitted a tough of medley strokes in for the faster swimmers at the end.
