This week I have three swim plans, only two of which I coached. I wasn’t feeling well at the start of the week so passed on the session plan for others to coach. I was feeling better by Wednesday though and normal service resumed for the rest of the week.
I don’t have a picture of the Tuesday session, but I do have a PDF you can download instead: Tuesday, 24th March 2015 Swim Session.
| Warm Up | ||
|---|---|---|
| 200m Front crawl – easy | ||
| 50m Side kicking (front crawl) | ||
| 100m Front crawl | ||
| 50m 6-1-6 Drill | ||
| 100m Front crawl | ||
| 50m 6-3-6 Drill | ||
| 100m Front crawl | ||
| 3x | 50m Front crawl – descending on 20s rest | |
| 800m | ||
| Main Set | ||
| 3-4x | 100m Front crawl – easy on 25s rest 50m Front crawl – hard on 25s rest |
|
| 400m Front crawl – steady on 60s rest | ||
| 3-4x | 100m Front crawl – easy on 25s rest 50m Front crawl – hard on 25s rest |
|
| 2,100m-2,400m | ||
| Cool Down | ||
| 2x | 50m Front crawl kick on 15s rest | |
| 100m Front crawl – easy | ||
| 100m Choice (not front crawl) | ||
| 2,400m – 2,700m | ||
The session opens with some drills for body balance and rotation and moves on to a fairly typical mixed pace main set. I can’t comment further as I didn’t see this one in action.
Wednesday, 25th March 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl – easy | ||
| 2x | 50m As 25m front scull, 25m front crawl on 10s rest | |
| 50m Front crawl | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 3x | 50m Front crawl – descending on 20s rest | |
| 800m | ||
| Main Set | ||
| 3x | 300m Front crawl – steady on 50s rest 200m Front crawl – 1-2: building, 3: hard on 40s rest |
|
| 2,300m | ||
| Extra Set | ||
| 2x | 150m Front crawl – steady on 30s rest 100m Front crawl – hard on 30s rest |
|
| 2,800m | ||
| Cool Down | ||
| 200m Choice (mix strokes) | ||
| 2,500m – 3,000m | ||
Wednesday’s session begins with a couple of regular drills that focus on the catch. I then went for slightly longer reps in the main set with some tough 200s each round. A good session and I was pleased to see some progress on times from some of the swimmers.
Thursday, 26th March 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl on 15s rest | |
| 50m Front crawl – easy | ||
| 2x | 50m As 25m catch up, 25m front crawl on 15s rest | |
| 50m Front crawl – easy | ||
| 3x | 100m Front crawl – 75m easy, 25m hard on 20s rest | |
| 1,000m | ||
| Main Set | ||
| 10x | 200m Front crawl – steady/moderate, consistent pacing on 40s rest | |
| 3,000m | ||
| Main Set 2 | ||
| 8x | 50m Front crawl on 30s rest Odds: easy Evens: hard |
|
| 3,400m | ||
| Cool Down | ||
| 2x | 50m As 25m catch up, 25m front crawl on 20s rest | |
| 100m Front crawl – easy | ||
| 3,200m – 3,600m | ||
A very, very simple session for Thursday – lots of 200s kept at an even pace. I kept close watch to make sure neither times or technique slipped over the 2,000m main set. We finished with a little speed work and a few hard 50s.
