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.
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.
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.