I’m away this week, but I left behind two swim sessions for my Tuesday and Thursday squads.
|400m Front crawl|
|2x||100m Front crawl – kick on 20s rest|
|2x||100m Front crawl – building on 20s rest|
|3x||100m Front crawl – steady on 30s rest|
|3x||100m Front crawl – steady on 20s rest|
|3x||100m Front crawl – steady on 10s rest|
|3x||100m Front crawl – steady on 5s rest|
|Consistent pacing through 100s
Allow 60s break after 100s, before 50s.
|8x||50m Front crawl
odds: best effort on 5s rest
evens: very easy (recovery from hard effort) on 30s rest
|50m Front crawl|
|50m Front crawl – kick|
Simple sessions a few steady paced hundreds on decreasing rest quickly followed by some 50m sprints with easy recovery swims to follow. Basically more of the sort of thing we’ve been doing for the last month.
|300m Front crawl|
|2x||50m Front crawl – kick on 10s rest|
|200m Front crawl|
|2x||50m Front crawl – kick, last 15m hard on 10s rest|
|100m Front crawl – building|
|6x||250m Front crawl on 45s rest
2: 50m hard, 200m easy
3: 100m hard, 150m easy
4: 150m hard, 100m easy
5: 200m hard, 50m easy
6: 250m hard
|Main Set 2|
|2-3x||500m Front crawl – steady on 60s rest|
|3,300m – 3,800m|
|2,500m – 4,000m|
Plenty of pace variation in the min set for this week’s session and for those in for the full 90 minutes some long reps at steady effort to round out the session.