Two simple sessions this week delivered to smaller than usual squads as the holiday season takes its toll on training.
Tuesday, 17th December 2013 – Endurance Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m as 25m scull, 25m front crawl on 10s rest | |
| 100m Front crawl – pull | ||
| 2x | 50m as 25m fist, 25m front crawl on 10s rest | |
| 100m Front crawl – pull | ||
| 2x | 50m as 25m doggy paddle, 25m front crawl on 10s rest | |
| 100m Front crawl – pull | ||
| 4x | 25m Front crawl – descending on 10s rest | |
| 1,000m | ||
| Main Set | ||
| 3/4/5x | 300m Front crawl – pull on 30s rest 150m front crawl – steady on 20s rest 50m front crawl – hard on 15s rest |
|
| 2,500m/3,000m/3,500m | ||
| Cool Down | ||
| 100m Choice (not front crawl) | ||
| 2,600m/3,100m/3,600m | ||
A straightforward main set with differing numbers of reps across the pool from slowest to fastest.
Thursday, 19th December 2013 – Endurance Session
| Warm Up | ||
|---|---|---|
| 400m Choice – mix strokes | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 2x | 50m Front crawl – pull on 10s rest | |
| 2x | 50m Front crawl on 10s rest | |
| 2x | 100m Front crawl – building on 20s rest | |
| 900m | ||
| Main Set | ||
| 4x | 2x 200m Front crawl – paddle and pull on 30s rest 200m front crawl on 30s rest |
|
| 3,300m | ||
| Bonus Set | ||
| 4x | 200m as 100m medley, 100m front crawl on 30s rest | |
| 4,100m | ||
| Cool Down | ||
| 200m Choice | ||
| 4,300m | ||
Everyone brought their paddles today so it seemed silly not to make use of them. The bonus set went unused as I turned to some drill work with the one remaining swimmer at the end of the session.
