Sometimes the introduction is the hardest part of a swim blog to write, but this week it’s the one year anniversary of the swim sessions blog! In that time I’ve posted roughly 90 different swim sets (which I should probably put together into a booklet at some point), you can find all the posts here and for nostalgia the first post here.
Tuesday, 13th May 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl – easy | ||
| 2x | 50m Front crawl – easy on 10s rest | |
| 100m Front crawl – steady | ||
| 2x | 50m As 25m fist drill, 25m front crawl – easy on 10s rest | |
| 100m Front crawl – building | ||
| 800m | ||
| Main Set | ||
| 3x | 2x 150m Front crawl – steady, pull on 30s rest 100m front crawl – hard on 40s rest |
|
| 2x 150m Front crawl – hard on 40s rest 100m front crawl – steady, pull |
||
| 2,400m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,600m | ||
Not used the pull buoy much in recent Tuesday sessions so I thought I’d bring it back in and then ramp up the harder lengths a little in the process. On a personal plus for once I slept well before the 5am start and it was amazing how much better coaching the session feels when I’m awake!
Thursday, 15th May 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl – easy | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl on 10s | |
| 2x | 50m As 25m front scull, 25m front crawl on 10s | |
| 2x | 100m Front crawl – building on 20s | |
| 800m | ||
| Main Set | ||
| 5x | 100m Front crawl 1-3: steady on 20s rest 4-5: pull and paddles on 30s rest |
|
| 5x | 100m Front crawl 1-3: steady on 20s rest 4-5: hard on 30s rest |
|
| 5x | 100m Front crawl 1-2: steady on 20s rest 3-5: pull and paddles on 30s rest |
|
| 5x | 100m Front crawl 1-2: steady on 20s rest 3-5: hard on 30s rest |
|
| 2,800m | ||
| Medley Main Set | ||
| 2x | 2x 50m Breaststroke drill (2 kicks, 1 stroke; 2 stroke, 1 kick) on 15s rest 100m breaststroke on 30s rest |
|
| 2x | 2x 50m Fly drill (kick; single arm) on 20s rest 100m fly on 30s rest |
|
| 2x | 100m Medley on 30s rest | |
| 3,800m | ||
| Cool Down | ||
| 200m Choice | ||
| 3,000m – 4,000m | ||
Once again I divided the 2 lanes with one sticking with front crawl and the other following the warm up with the medley main set. As usual there were repetitions and deviations to focus on the swimmers needs and correct errors in the drills. One swimmer in the medley lane just cannot get the timing right on fly, but we are dangerously close to cracking it and then onwards to developing the fitness for 400 IM.
