Weekly Swim Set: Thursday, 24th April 2014
This week's swim session - a single endurance swim set.
Just the one swim session this week following the Easter bank holiday.
Thursday, 24th April 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl – easy | ||
| 100m As 50m finger drag drill, 50m front crawl on 20s rest | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 100m As 50m fist drill, 50m front crawl on 20s rest | ||
| 2x | 50m Front crawl – pull on 10s rest | |
| 100m Front crawl – building | ||
| 800m | ||
| Main Set | ||
| 2-3x | 400m Front crawl – pull and paddles on 40s rest 3x 100m front crawl – descending on 25s rest |
|
| 2,200m – 2,900m | ||
| Main Set 2 | ||
| 5-8x | 50m Front crawl – HARD on 30s rest 50m choice (not front crawl) on 30s rest |
|
| 2,700m – 3,700m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,400m – 3,900m | ||
A standard Thursday main set – mixing some longer work with pull buoy and a few harder efforts. For the second half of the session we dropped the planned set and skipped back a couple of weeks and worked through a medley set instead.
