Weekly Swim Sets: Thursday, 29th May 2014
Another couple of swim sessions delivered this week to the local tri club.
Here’s the usual pair of endurance swim sessions for the week.
Tuesday, 27th May 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 250m Front crawl – easy | ||
| 200m Front crawl – pull | ||
| 150m Front crawl – steady | ||
| 100m Front crawl – kick | ||
| 50m Front crawl – building | ||
| 750m | ||
| Main Set | ||
| 200m Front crawl – pull, easy on 30s rest | ||
| 50m Front crawl – hard on 20s rest | ||
| 200m Front crawl – pull, easy on 30s rest | ||
| 100m Front crawl – hard on 30s rest | ||
| 200m Front crawl – pull, easy on 30s rest | ||
| 150m Front crawl – hard on 40s rest | ||
| 200m Front crawl – pull, easy on 30s rest | ||
| 200m Front crawl – hard on 50s rest | ||
| 200m Front crawl – pull, easy on 30s rest | ||
| 200m Front crawl – hard | ||
| 2,450m | ||
| Cool Down | ||
| 50m Front crawl -kick | ||
| 50m Backstroke – easy | ||
| 50m Backstroke -kick | ||
| 50m Front crawl – easy | ||
| 2,650m | ||
Lots of pull work and plenty of hard swimming through this main set, alternating between the two to use some easy pull for recovery and a focus on technique.
Thursday, 29th May 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Choice – mix of strokes | ||
| 2x | 50m Front crawl – kick on 15s rest | |
| 200m Front crawl – pull | ||
| 100m Front crawl – kick | ||
| 2x | 50m Front crawl – building on 15s rest | |
| 900m | ||
| Main Set | ||
| 4x | 500m Front crawl on 60s rest 1: steady 2: paddle and pull 3: every 3rd length hard (4th length in 25m pool) 4: 200m steady, 50m easy, 250m hard |
|
| 2,900m | ||
| Medley Set | ||
| 100m Front crawl on 30s rest | ||
| 2x | 50m Breaststroke drills (2 kick, 1 stroke) on 20s rest | |
| 100m Breaststroke on 30s rest | ||
| 2x | 50m Fly drills (biondi) on 20s rest | |
| 2x | 50m Fly on 20s rest | |
| 2x | 50m Backstroke drills (catchup) on 20s rest | |
| 100m Backstroke on 30s rest | ||
| 2x | 50m Fly drills (biondi) on 20s rest | |
| 100m Medley on 30s rest | ||
| 3,800m | ||
| Cool Down | ||
| 2x | 50m Front crawl – kick | |
| 200m Front crawl – very easy pull | ||
| 4,100m | ||
As usual this session was split – one lane focussed on medley, the other on front crawl. Solid sessions for both of them and the medley group are making some progress now. Of course the sets were also adjusted and a lot more time was spent going over the biondi drill and developing fly timing; I’ve said it before, but we are slowly making progress there.
