Weekly Swim Sets: Wednesday, 24th December 2014

The last two sets of coached swim sessions for 2014.

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

Tuesday, 23rd December 2014 - Endurance Swim Session

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

Wednesday, 24th December 2014 - Endurance Swim Session

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.

More Triathlon Swim Sessions

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