As usual three more swim sessions coached for the local Triathlon club.
Tuesday, 2nd December 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m 6-1-6 Drill on 15s rest 50m front crawl on 15s rest |
|
| 2x | 50m 6-3-6 Drill on 15s rest 50m front crawl on 15s rest |
|
| 3x | 50m Front crawl – descending on 15s rest | |
| 850m | ||
| Main Set | ||
| 12-15x | 100m Front crawl – consistently paced on 20s rest | |
| 2,050m – 2,350m | ||
| Cool Down | ||
| 2x | 50m 6-3-6 Drill on 20s rest 50m front crawl on 20s rest |
|
| 100m Choice | ||
| 2,350m – 2,650m | ||
Tuesday’s session focussed a little bit on body position and rotation. The main set itself was very simple – lot’s of 100s. I wasn’t entirely happy with how the second session ran, one of those days where I didn’t feel I delivered enough support to some of the swimmers.
Wednesday, 3rd December 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m As 25m straight-arm recovery, 25m front crawl on 15s rest | |
| 100 Front crawl | ||
| 2x | 50m As 25m finger drag, 25m front crawl on 15s rest | |
| 100 Front crawl | ||
| 2x | 50m Front crawl – 25m hard, 25m easy on 15s rest | |
| 800m | ||
| Main Set | ||
| 4-6x | 200m Front crawl – steady on 40s rest 100m front crawl – 25m hard, 75m easy on 20s rest |
|
| 2,000m – 2,600m | ||
| Cool Down | ||
| 100m Front crawl – easy | ||
| 100m Choice | ||
| 2,200m – 2,800m | ||
Wednesday worked on stroke recovery a little, not an area I hugely work, but one that can help in certain cases. Other than that the main set was a little more complex than Tuesday’s with some variation of pace involved.
Thursday, 4th December 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m Front crawl – kick on 15s rest | |
| 50m Front crawl – count strokes on 10s rest | ||
| 50m Front crawl – easy on 10s rest | ||
| 3x | 50m Front crawl – reducing stroke count on 15s rest 50m front crawl – descending on 15s rest |
|
| 800m | ||
| Main Set | ||
| 300m Front crawl – pull on 50s rest | ||
| 100m Front crawl – 75m easy, 25m hard on 30s rest | ||
| 200m Front crawl – pull on 40s rest | ||
| 200m Front crawl – 150m easy, 50m hard on 40s rest | ||
| 100m Front crawl – pull on 30s rest | ||
| 300m Front crawl – 200m easy, 100m hard | ||
| 2,000m | ||
| Main Set 2 | ||
| 4x | 200m Front crawl – steady on 30s rest 50m Backstroke – easy on 15s rest |
|
| 3,000m | ||
| Cool Down | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 100m Front crawl – easy | ||
| 100m Choice – not front crawl | ||
| 2,300m – 3,300m | ||
The final session of the week required a bit more concentration from my swimmers, but the main set went smoothly. For the remainder of the session I helped one swimmer to improve their backstroke, had another focus on developing a more efficient kick and worked carefully on the front crawl catch with a third. I like the smaller session size and the ability to break away from the plan and focus on individual needs that I have on Thursdays.
