The usual two swim sessions this week, only one of which I coached. A weekend break earned me a lie in on tuesday, so while I wrote the set, another coach delivered it.
| Warm Up | ||
|---|---|---|
| 400m Front crawl – easy | ||
| 200m Front crawl – pull | ||
| 100m Front crawl – building | ||
| 700m | ||
| Main Set | ||
| 3-4x | 400m Front crawl on 45s rest | |
| 4x | 50m Front crawl – hard on 30s rest | |
| 2,100m – 2,500m | ||
| Cool Down | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 100m choice (not front crawl) | ||
| 100m Front crawl – easy | ||
| 2,400m – 2,800m | ||
A simple session of 400s for Tuesday, finishing out with a few harder efforts.
Thursday, 18th September 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m as 25m 6-1-6 drill, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m as 25m 6-3-6 drill, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – building on 10s rest | |
| 900m | ||
| Main Set | ||
| 3x | 100m Front crawl – steady on 20s rest | |
| 2x | 50m Front crawl – hard on 20s rest | |
| 3x | 200m Front crawl – steady on 30s rest | |
| 2x | 50m Front crawl – hard on 20s rest | |
| 3x | 300m Front crawl – steady on 40s rest | |
| 2x | 50m Front crawl – hard on 20s rest | |
| For a longer set add: | ||
| 3x | 400m Front crawl – steady on 50s rest | |
| 2x | 50m Front crawl – hard on 20s rest | |
| 3,000m – 4,200m | ||
| Cool Down | ||
| 200m Choice | ||
| 3,200m – 4,500m | ||
A big main set, mixing lots of steady reps with a few short, sharp efforts so we don’t get stuck at one speed.
