The holidays are over and my alarm is set for 5am again – back to work. Three new swim sessions to start the New Year; nothing complicated this week to ease people back in after the break.
Tuesday, 6th January 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m Front crawl – kick 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 | ||
| 4x | 400m Front crawl on 50s rest 1: focus on rotation, bilateral breathing 2: focus on finishing the stroke, keep it long 3: emphasise the kick 4: building |
|
| 2,500m | ||
| Cool Down | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 200m Choice (mix strokes) | ||
| 2,800m | ||
Tuesday was the simplest set of the week built around a few 400s, each one revisiting a focus a previous Tuesday sessions. Overall a gentle welcome back for the swimmers.
Wednesday, 7th January 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m Front crawl – side kick on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m 6-1-6 Drill on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m 6-3-6 Drill on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – building on 15s rest | |
| 900m | ||
| Main Set | ||
| 4x | 200m Front crawl on 40s rest 1-3: steady 4: building |
|
| 4x | 100m Front crawl on 20s rest 1-3: steady 4: building |
|
| 4x | 50m Front crawl on 10s rest 1-3: steady 4: building |
|
| 2,300m | ||
| Main Set 2 | ||
| 8x | 25m Front crawl on 20s rest odd: easy even: hard |
|
| 2,500m | ||
| Cool Down | ||
| 50m Choice (not front crawl) | ||
| 100m Front crawl – easy | ||
| 50m Choice (not front crawl) | ||
| 2,500m – 2,700m | ||
Another simple main set, but a little more technique work as part of the warm up. The focus was on body position and rotation, transitioning from side kicking through 6-1-6 and 6-3-6 drills.
Thursday, 8th January 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m As 25m catch up, 25m front crawl on 10s rest | |
| 2x | 50m As 25m half catch up, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 3x | 50m Front crawl – descending on 15s rest | |
| 850m | ||
| Main Set | ||
| 5x | 200m Front crawl – pull on 40s rest 100m front crawl – building on 20s rest |
|
| 2,350m | ||
| Main Set 2 | ||
| 2x | 2x 50m Fly – biondi drill on 15s rest 2x 50m Fly on 30s rest |
|
| 3x | 100m Medley on 30s rest | |
| 3,050m | ||
| Cool Down | ||
| 100m Choice (not front crawl) | ||
| Front crawl – easy | ||
| 100m Choice | ||
| 2,650m – 3,350m | ||
To finish off the week another simple main set (with some additional medley work for the faster lane) and a focus on stroke timing in the warm up. I’d planned to use my Wetronome with one of the swimmers, but sadly after 6 years it has finally given up the ghost – looks like I need to pick up a Tempo Trainer.
