Weekly Swim Sets: Thursday, 8th May 2014
This week’s pair of swim sessions and as it’s May and open water venues are opening up I thought it was time to practice some open water skills.
Tuesday, 6th May 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl – easy | ||
| 200m Front crawl – open water sighting practice | ||
| 200m Front crawl – pull | ||
| 4x | 50m Front crawl – descending on 15s rest | |
| 800m | ||
| Main Set | ||
| 5x | 100m Front crawl – drafting practice on 20s rest change lead every 100m |
|
| 4x | 150m Front crawl – drafting practice on 30s rest change lead every 50m |
|
| 5x | 100m Front crawl – hard on 30s rest deep water start, away from the wall |
|
| 2,400m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,600m | ||
For once I didn’t want my swimmers leaving 5 second gaps – the main set today focussed on drafting practice, sitting on the feet of the person ahead (no foot tapping, it’s annoying). Then, to finish, a series of hard 100s without a wall push off to start, practicing deep water starts and getting to speed without the benefit of the wall. The faster athletes added some extra 50s as 25m easy swim, get out, 25m hard from a diving start too.
Thursday, 8th May 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl – easy | ||
| 200m Front crawl – pull | ||
| 100m Front crawl – building | ||
| 700m | ||
| Main Set 1 | ||
| 3-4x | 300m Front crawl – pull + paddles on 40s rest 200m front crawl – building on 30s rest |
|
| 2,200m – 2,700m | ||
| Main Set 2 | ||
| 2x | 50m Breaststroke – drills (1 stroke, 2 kicks/2 strokes, 1 kick) on 15s rest | |
| 2x | 100m Breaststroke on 20s rest | |
| 2x | 50m Backstroke – drills (catch-up) on 15s rest | |
| 2x | 100m Backstroke on 20s rest | |
| 2x | 50m Fly – drills (kick/single arm) on 15s rest | |
| 2x | 50m Fly on 20s rest | |
| 2x | 100m Medley on 30s rest | |
| 200m Medley | ||
| 3,400m – 3,900m | ||
| Cool Down | ||
| 100m Choice | ||
| 2,300m – 4,000m | ||
We have a new goal for a few of the Thursday swimmers – 400m Medley before the year is out. Some could probably get through it now, others have a long way to go, but to work towards it the faster lane is now doing the Medley set (main set 2) first then switching to crawl. It’s a little more challenging for me, I’m less experienced coaching the other strokes and it means I’ve got more to keep an eye on. It’s more challenging for them too – switching back to crawl after a lot of fly was new. It’ll keep things interesting over the next few months though.
