Another week, another pair of swim sessions. It’s business as usual at the pool.
Tuesday, 25th March 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl – easy on 20s rest | ||
| 200m Front crawl – pull on 20s rest | ||
| 100m Front crawl – kick on 20s rest | ||
| 200m Front crawl – pull on 20s rest | ||
| 200m Front crawl – building on 20s rest | ||
| 900m | ||
| Main Set | ||
| 8-12x | 100m Front crawl – pull on 20s rest 50m Front crawl – odds: easy, long strokes; evens: hard on 20s rest |
|
| 2,100m – 2,700m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,300m – 2,900m | ||
A simple session and probably a little easier than the week before. Lot’s of pull buoy work and a few hard reps mixed in to keep it interesting.
Thursday, 27th March 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Choice | ||
| 3x | 50m Front crawl – building on 15s rest | |
| 50m Backstroke on 15s rest | ||
| 3x | 50m Front crawl – building on 15s rest | |
| 50m Breaststroke on 15s rest | ||
| 3x | 50m Front crawl – building on 15s rest | |
| 50m Front crawl – easy on 15s rest | ||
| 1,000m | ||
| Main Set | ||
| 8-10x | 150m Front crawl – steady on 15s rest 50m fly/back/breast/front crawl on 10s rest alternate strokes in medley order |
|
| 2,600m – 3,000m | ||
| Main Set 2 | ||
| 3x | 3x 100m Front crawl – descending on 20s | |
| 3,500m-3,900m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,800m – 4,100m | ||
As promised last week all four strokes made an appearance in this Thursday’s session. In small quantities for now, the session’s main focus remains front crawl, especially as we’re approaching race season. It’s fair to say there’s work to be done in the other strokes and for the one swimmer staying for the full 90 minutes we skipped over the second main set and instead worked on breaststroke technique.
