As usual, a pair of swim sessions I put together for the local tri club this week.
Tuesday, 21st October 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl – focus on rotation | ||
| 2x | 50m Front crawl – side kick on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m 6-3-6 Drill on 10s rest | |
| 3x | 50m Front crawl – descending on 15s rest | |
| 850m | ||
| Main Set | ||
| 4-5x | 200m Front crawl – pull on 40s rest 2x 50m front crawl – building on 20s rest |
|
| 2,050m – 2,350m | ||
| Cool Down | ||
| 2x | 50m 6-3-6 Drill on 10s rest | |
| 100m Front crawl – easy | ||
| 2,250m – 2,550m | ||
Working on rotation from the hips in the warm up, followed by a main set that limited rotation with the pull buoy; I encouraged swimmers to stay focussed on rotation for the 50m reps of the main set. In the slower lanes we don’t always follow the main set and instead work on technique issues – the result was a breakthrough for the newest swimmer to the group, I should be able to move him up a lane or two shortly.
Thursday, 23rd October 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m As 25m finger drag, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 3x | 50m Front crawl – descending on 15s rest | |
| 750m | ||
| Main Set | ||
| 4-5x | 4x 100m Front crawl 1-3: steady on 20s rest 4: hard on 40s rest |
|
| 2,350m – 2,750m | ||
| Main Set 2 | ||
| 3x | 300m Front crawl – final 50m hard on 50s rest | |
| 3,250m – 3,650m | ||
| Cool Down | ||
| 2x | 50m As 25m finger drag, 25m front crawl on 10s rest | |
| 100m Front crawl – easy | ||
| 2,550m – 3,850m | ||
thursday sessions are always a much smaller group to work with and with a main set of 100s there’s lots of opportunity to give feedback and input into strokes. Pleasingly a bit of individual work on technique resulted in the second breakthrough of the week for another of my swimmers. A pretty succesful week pool side.
