That’s it for swim coaching for 2014, here are my final two swim sessions of the year.
Tuesday, 23rd December 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m Front crawl – single arm drill on 15s rest | |
| 100m Front crawl | ||
| 4x | 25m Unco drill on 10s rest | |
| 100m Front crawl | ||
| 3x | 50m Front crawl – descending on 10s rest | |
| 850m | ||
| Main Set | ||
| 4x | 100m Front crawl – easy on 20s rest 25m front crawl – hard on 20s rest |
|
| 400m Front crawl – steady on 60s rest | ||
| 4x | 100m Front crawl – easy on 20s rest 25m front crawl – HARD on 30s rest |
|
| 2,250m | ||
| Cool Down | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 100m Front crawl – easy | ||
| 200m Choice – mix strokes | ||
| 2,650m | ||
My Christmas gift to Tuesday’s swimmers was some sprinting. After a focus on rotation in the warm up the main set was long, but interspersed with a small amount of very hard swimming.
Wednesday, 24th December 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl – pull | ||
| 200m Front crawl | ||
| 100m Front crawl – kick | ||
| 200m Front crawl – pull | ||
| 100m Front crawl | ||
| 50m Front crawl – kick | ||
| 950m | ||
| Main Set | ||
| 200m Front crawl – easy, pull on 30s rest | ||
| 2x | 100m Front crawl – building on 30s rest | |
| 200m Front crawl – easy, pull on 30s rest | ||
| 4x | 50m Front crawl – building on 20s rest | |
| 200m Front crawl – easy, pull on 30s rest | ||
| 8x | 25m Front crawl – building on 15s rest | |
| 2,150m | ||
| Cool Down | ||
| 50m Front crawl – kick | ||
| 100m Front crawl – pull | ||
| 200m Front crawl – easy | ||
| 2,500m | ||
A simple session to finish the year. No drills to worry about this Wednesday – get in and swim. After an hour that was it for 2014.
