Weekly Swim Sets: Thursday, 19th March 2015

Just a single swim session this week - a long set with a mix of intensities

Unforeseen circumstances mean I only have one swim session, this morning’s, to offer you this week. It’s a simple set – a little bit of drill work focussing on body position and rotation in the warm up and then a main set with varied pace work. Details are below.

Thursday, 19th March 2015 – Endurance Swim Session

Thursday, 19th March 2015 – Endurance Swim Session
Warm Up
	200m Front crawl – easy
2x	100m As 50m 6-1-6 drill, 50m front crawl on 15s rest
	200m Front crawl – easy
2x	100m As 50m 6-3-6 drill, 50m front crawl on 15s rest
	200m Front crawl – building
		1,000
Main Set
5x	200m Front crawl – steady on 45s rest 2x 50m Front crawl – hard on 30s rest
		2,500m
Main Set 2
10x	100m Front crawl on 30s rest 1: Easy 2: Hard 3: Easy 4-5: Hard 6: Easy 7-9: Hard 10: Easy
		3,500m
Cool Down
	200m Choice
		2,700m – 3,700m