Back to the normal weekly routine – 2 swim sets, one for two sessions on Tuesday, the second for the smaller Thursday group.
Tuesday, 7th January 2014 – Endurance Session
| Warm Up | ||
|---|---|---|
| 400m Choice | ||
| 2x | 50m Front crawl – pull on 10s rest | |
| 2x | 50m Front crawl – kick on 15s rest | |
| 2x | 50m Front crawl on 10s rest | |
| 3x | 100m Front crawl – building on 25s rest | |
| 1,000m | ||
| Main Set | ||
| 3x | 100m Front crawl on 20s rest | |
| 3x | 150m Front crawl on 30s rest | |
| 3x | 200m Front crawl on 40s rest | |
| 3x | 150m Front crawl on 15s rest | |
| 3x | 100m Front crawl on 10s rest | |
| 2,850m | ||
| Cool Down | ||
| 2x | 100m Choice – easy | |
| 3,050m | ||
Today’s main set was heavily altered to suit each lane, from the 3 reps version above to a short 2 reps version for the slowest swimmers with a mix of reps in between to voer all abilities. The aim was simple to maintain a consistent pace through the pyramid even when the rest reduced on the way back down.
Thursday, 9th January 2014 – Endurance Session
| Warm Up | ||
|---|---|---|
| 400m Choice – mix strokes | ||
| 2x | 50m Front crawl – relaxed, long strokes on 20s rest | |
| 50m Front crawl – count strokes on 20s rest | ||
| 3x | 50m Front crawl – decreasing stroke count on 20s rest | |
| 3x | 100m Front crawl – descending on 30s rest | |
| 1,000m | ||
| Main Set | ||
| 2x | 400m Front crawl – pull on 40s rest 100m Front crawl – buil on 20s rest |
|
| 2x | 300m Front crawl – pull on 30s rest 100m Front crawl – buil on 20s rest |
|
| 2x | 200m Front crawl – pull on 20s rest 100m Front crawl – buil on 20s rest |
|
| 2x | 100m Front crawl – pull on 10s rest 100m Front crawl – buil on 20s rest |
|
| 3,800m | ||
| Cool Down | ||
| 200m Choice – mix strokes | ||
| 4,000m | ||
The usual longer session with some mix of pace for Thursday and as is often the case I went off plan with one lane so we could put some time into much needed technique work.
