Weekly Swim Set: Thursday, 6th February 2014
Here’s this week’s pair of swim session coached for the local triathlon club.
Tuesday, 4th February 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl – easy | ||
| 50m Front crawl – count strokes on 15s rest | ||
| 3x | 50m Front crawl – descending stroke count on 15s rest | |
| 100m Choice – easy on 20s rest | ||
| 4x | 50m Front crawl – descending on 15s rest | |
| 900m | ||
| Main Set | ||
| 2/3x | 5x 100m Front crawl – steady on 20s rest 200m front crawl – building on 30s rest |
|
| 2,300m/3,000m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,500m/3,200m | ||
For a change there was no pull buoy in this Tuesday’s session. Instead lots of shorter reps at a steady pace with the odd building 200. We worked a little on stroke length and then pacing to open the session. Distances on this one are easily adjusted by repeating the main set.
Thursday, 6th February 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl – easy | ||
| 2x | 50m Front crawl kick on 15s rest | |
| 100m Front crawl – easy | ||
| 2x | 50m As 25m straight arm recovery drill, 25m front crawl on 15s rest | |
| 100m Front crawl – easy | ||
| 2x | 50m Front crawl kick on 15s rest | |
| 100m Front crawl – easy | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl on 15s rest | |
| 100m Front crawl – easy | ||
| 1,000m | ||
| Main Set | ||
| 6x | 250m Front crawl – steady on 30s rest 50m front crawl kick on 15s rest |
|
| 2,800m | ||
| Bonus Set | ||
| 6x | 100m As 25m drill, 75m front crawl on 30s rest drills: 1-2 fist drill, 3-4 front scull, 5-6 doggy paddle |
|
| 3,400m | ||
| Cool Down | ||
| 200m Choice | ||
| 3,000m/3,600m | ||
Numbers are starting to pick up again – 3 swimmers at this morning’s session; not seen that since December. Today’s set was written with one swimmer in mind and the frequent lengths of kick are there to focus them on a tight, controlled kick driven from the glutes. Many of the swimmers I coach have disruptive kicks that increase drag and waste energy so if I include some kick it’s to help develop better form. Not that it works in isolation, frequently a poor kick is also a sign of balance issues in the stroke; in this particular swimmer’s case that’s definitely an area we need to work on.
