Weekly Swim Sets: November 7th, 2013
This week's pair of steady, technique focussed coached swim sessions.
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.
