This week’s pair of coached swim sessions. Two simple sessions, not much more to sya about them than that.
Tuesday, 15th April 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl – easy | ||
| 2x | 50m As 25m finger drag, 25m front crawl on 15s rest | |
| 100m Front crawl | ||
| 2x | 50m As 25m finger drag, 25m front crawl on 15s rest | |
| 100m Front crawl | ||
| 3x | 100m Front crawl – descending on 20s rest | |
| 900m | ||
| Main Set | ||
| 4x | 100m Front crawl – steady on 20s rest | |
| 100m Front crawl – hard on 30s rest | ||
| 3x | 100m Front crawl – steady on 20s rest | |
| 100m Front crawl – hard on 30s rest | ||
| 2x | 100m Front crawl – steady on 20s rest | |
| 100m Front crawl – hard on 30s rest | ||
| 100m Front crawl – steady on 20s rest | ||
| 100m Front crawl – hard on 30s rest | ||
| 100m Front crawl – hard on 30s rest | ||
| 2,400m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,600m | ||
A slightly simpler set this week for Tuesday’s groups – lots of 100s, varying pace. Tough, apparently. It is coming up to race season now.
Thursday, 17th April 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl on 15s rest | |
| 100m Front crawl | ||
| 2x | 50m As 25m fist, 25m front crawl on 15s rest | |
| 100m Front crawl | ||
| 4x | 50m Front crawl – descending on 15s rest | |
| 1,000m | ||
| Main Set | ||
| 5x | 400m Front crawl on 40s rest odds: pull and paddles |
|
| 3,000 | ||
| Main Set 2 | ||
| 100m Medley – drills on 30s rest | ||
| 100m Medley – easy on 30s rest | ||
| 100m Medley – drills on 30s rest | ||
| 100m Medley – steady on 30s rest | ||
| 100m Medley – drills on 30s rest | ||
| 200m Medley on 30s rest | ||
| 3,700m | ||
| Cool Down | ||
| 200m Choice | ||
| 3,200m – 3,900m | ||
Simple again on Thursday – lots of 400s, some with toys and a shortened version of last week’s medley set to ensure we got it in this time.
