This week’s swim sessions – one tough, one not quite so tough. Although your mileage may vary depending on how you like your paddle work.
Tuesday, 29th April 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl – easy | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 200m Front crawl – pull | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 200m Front crawl – build | ||
| 800m | ||
| Main Set | ||
| 3x | 150m Front crawl – steady on 30s rest | |
| 3x | 100m Front crawl – steady on 5s rest 50m front crawl – hard on 30s rest |
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| 3x | 50m Front crawl – steady on 5s rest 100m front crawl – hard on 30s rest |
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| 3x | 150m Front crawl – hard on 30s rest | |
| 2,600m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,800m | ||
The harder session of the week, probably the hardest set I’ve given this year. Simple to understand, not quite so easy to execute well and a variation in pace was lacking for certain lanes.
Thursday, 1st May 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl – easy | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 400m Front crawl | ||
| 100m Front crawl – kick on 10s rest | ||
| 2x | 50m Front crawl – build on 10s rest | |
| 900m | ||
| Main Set | ||
| 100m Front crawl – pull and paddles on 10s rest | ||
| 200m Front crawl on 20s rest | ||
| 300m Front crawl – pull and paddles on 30s rest | ||
| 400m Front crawl on 40s rest | ||
| 500m Front crawl – pull and paddles on 50s rest | ||
| 600m Front crawl | ||
| 3,000m | ||
| Main Set 2 | ||
| 50m Fly single arm on 20s rest | ||
| 100m Medley on 30s rest | ||
| 50m Backstroke catch-up on 20s rest | ||
| 100m Medley on 30s rest | ||
| 50m Breaststroke (2 kicks, 1 pull) on 20s rest | ||
| 100m Medley on 30s rest | ||
| 50m Front crawl catch-up on 20s rest | ||
| 100m Medley on 30s rest | ||
| 2x | 200m Medley on 40s rest | |
| 4,000m | ||
| Cool Down | ||
| 200m Choice | ||
| 3,200m – 4,200m | ||
Another simple session. If I’m honest I wasn’t that happy with the session on paper, but it worked surprisingly well. Lots of distance and lots of paddle work for the main set and the usual medley sets after for the stronger swimmers while the slower lane worked on technique.
