Another week, another set of swim plans. As it’s the off season the sets focus more on technique – usually with a few drills in the warm up and a moderate main set that gives me chance to give individual input to some of the swimmers.
Tuesday, 11th November 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl – focus on catch | ||
| 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 | 50m Front crawl – building on 15s rest | |
| 900m | ||
| Main Set | ||
| 3-4x | 2x 100m Front crawl – steady on 20s rest 50m as 25m doggy paddle, 25m front crawl on 20s rest 100m front crawl – building on 30s rest |
|
| 1,950m – 2,300m | ||
| Cool Down | ||
| 2x | 50m Front crawl – kick on 15s rest | |
| 100m Front crawl – easy | ||
| 2,150m – 2,500m | ||
This week I made Tuesday’s emphasis the catch. Sculling to get a feel for the very front of the stroke, doggy paddle to practice a higher elbow and engaging the whole forearm in the stroke.
Wednesday, 12th November 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 50m 6-1-6 Drill | ||
| 100m Front crawl | ||
| 50m 6-3-6 Drill | ||
| 100m Front crawl | ||
| 2x | 50m Front crawl – last 15m hard on 20s rest | |
| 800m | ||
| Main Set | ||
| 4-5x | 200m Front crawl – steady on 40s rest 2x 50m front crawl – last 15m hard on 20s rest |
|
| 2,000m – 2,300m | ||
| Cool Down | ||
| 100m Front crawl – easy | ||
| 2x | 50m 6-1-6 Drill on 15s rest | |
| 100m Choice | ||
| 2,300m – 2,600m | ||
Wednesday I turned the focus towards rotation using the 6-1-6 and 6-3-6 drills to develop body position and to emphasise rotation as part of the stroke.
Thursday, 13th November 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl on 20s rest | ||
| 50m Front crawl – kick on 10s rest | ||
| 150m Front crawl on 20s rest | ||
| 50m Front crawl – kick on 10s rest | ||
| 100m Front crawl on 20s rest | ||
| 50m Front crawl – kick on 10s rest | ||
| 4x | 50m Front crawl – odds easy, evens hard on 20s rest | |
| 800m | ||
| Main Set | ||
| 4-6x | 300m Front crawl – steady on 45s rest | |
| 2,000m – 2,600m | ||
| Main Set 2 | ||
| 6-8x | 50m Front crawl – odds easy, evens hard on 30s rest | |
| 2,600m – 3,400m | ||
| Cool Down | ||
| 200m Alternating 50m front crawl, 50m another stroke | ||
| 2,200m – 3,600m | ||
Thursday’s session didn’t have a specific focus. It’s the smallest group of the week, so I kept things general and gave each swimmer individual input and advice throughout the session.
