After two weeks away I needed to warm up (and to get used to 5am starts again) so this week’s pair of swim sessions were simply lots of consistent swimming.
Tuesday, 3rd December 2013 – Endurance Session
| Warm Up | ||
|---|---|---|
| 300m Choice | ||
| 2x | 50m Front crawl – pull on 15s rest | |
| 25m Front crawl – hard on 15s rest | ||
| 2x | 50m Front crawl on 15s rest | |
| 25m Front crawl – hard on 15s rest | ||
| 2x | 50m Front crawl – kick on 15s rest | |
| 25m Front crawl – hard on 15s rest | ||
| 2x | 50m Front crawl on 15s rest | |
| 25m Front crawl – hard on 15s rest | ||
| 800m | ||
| Main Set | ||
| 4x | 2x 200m Front crawl – steady on 30s rest 100m front crawl – building pace on 30s rest |
|
| 2,800m | ||
| Cool Down | ||
| 200m Choice – easy | ||
| 3,000m | ||
I used this set for both the Tuesday morning sessions (too much to catch up on to write 2 sets on my first day back) with the latter group only doing the main set 3 times through rather than 4. Something to keep everyone swimming, but with time to give feedback if needed.
Thursday, 5th December 2013 – Endurance Session
| Warm Up | ||
|---|---|---|
| 400m Choice | ||
| 6x | 50m Front crawl on 15s rest as 2x 50 kick, 50 stroke, 50 pull |
|
| 100m Front crawl – easy | ||
| 800m | ||
| Main Set | ||
| 6x | 200m Front crawl on 30s rest | |
| 6x | 150m Front crawl on 25s rest | |
| 6x | 100m Front crawl on 20s rest | |
| 6x | 50m Front crawl on 15s rest | |
| For each block of six: 1-2: Steady 3: building pace 4-5: steady 6: hard |
||
| 3,800m | ||
| Cool Down | ||
| 200m Choice | ||
| 4,000m | ||
I felt particularly lethargic for this morning’s set – again a simple session that, fortunately, didn’t demand a huge amount from me. Having seen the swimmers now I’ve got a few ideas to try out over the next few weeks though.
