Three different swim plans this week as I’m covering an additional session this evening.
Tuesday, 7th October 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl – bilateral breathing | ||
| 4x | 50m Front crawl – breathing every 3, 4, 5, 6 on 20s rest | |
| 100m Front crawl – easy | ||
| 3x | 50m Front crawl – descending on 15s rest | |
| 850m | ||
| Main Set | ||
| 6-9x | 200m Front crawl 1: steady on 30s rest 2: pull, bilateral breathing on 30s rest 3: building on 45s rest |
|
| 2,050m – 2,650m | ||
| Cool Down | ||
| 50m Front crawl – easy | ||
| 50m Choice (not front crawl) | ||
| 2,150m – 2,750m | ||
A mostly steady set for Tuesday with a focus on breathing patterns. Bilateral breathing was more of a challenge for some than others and while I don’t advocate a specific breathing pattern it’s useful to be able to vary and for those that avoid it breathing bilaterally can reveal stroke imbalances.
Thursday morning, 9th October 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m As 25m front scull, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 2x | 100m Front crawl – building on 20s rest | |
| 900m | ||
| Main Set | ||
| 2x | 100m Front crawl on 20s rest 1: pull 2: building |
|
| 2x | 200m Front crawl on 30s rest 1: pull 2: building |
|
| 2x | 300m Front crawl on 40s rest 1: pull 2: building |
|
| 2x | 400m Front crawl on 50s rest 1: pull 2: building |
|
| 2,900m | ||
| Main Set 2 | ||
| 4x | 100m Front crawl – easy on 30s rest 50m front crawl – hard on 30s rest |
|
| 3,500m | ||
| Cool Down | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl on 10s rest | |
| 100m Front crawl – easy, focus on catch | ||
| 100m Choice | ||
| 3,200m – 3,800m | ||
More steady work on Thursday morning too. A simple set that mixes pull with some building reps for a little more work.
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 100m Front crawl – easy | ||
| 2x | 50m As 25m fist drill, 25m front crawl on 10s rest | |
| 2x | 100m Front crawl – building on 25s rest | |
| 700m | ||
| Main Set | ||
| 4x | 200m Front crawl – easy on 30s rest 100m front crawl – steady on 20s rest 50m front crawl – hard on 20s rest |
|
| 2,100m | ||
| Main Set 2 | ||
| 4-8x | 50m Front crawl – hard on 30s rest | |
| 2,300m – 2,500m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,500m – 2,700m | ||
I’ll be coaching this later today. As I’m not familiar with this group I’ve kept things simple and given myself room to adjust depending on athlete speeds. I’ve also allowed regular rest intervals so there’s an opportunity to give input if needed.
