This week two sessions – the University pool doesn’t open early the day after a bank holiday, so I got a morning off. Wednesday and Thursday were back to normal, with one session being unusually busy and the other unusually quiet.
Wednesday, 8th April 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 50m Fist drill | ||
| 100m 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 | ||
| 100m Front crawl – steady on 15s rest | ||
| 50m Front crawl – hard on 30s rest | ||
| 200m Front crawl – steady on 20s rest | ||
| 50m Front crawl – hard on 30s rest | ||
| 300m Front crawl – steady on 30s rest | ||
| 50m Front crawl – hard on 30s rest | ||
| 300m Front crawl – steady on 30s rest | ||
| 50m Front crawl – hard on 30s rest | ||
| 200m Front crawl – steady on 20s rest | ||
| 50m Front crawl – hard on 30s rest | ||
| 100m Front crawl – steady on 15s rest | ||
| 50m Front crawl – hard on 30s rest | ||
| 2,300m | ||
| Cool Down | ||
| 100m As 50m fist, 50m front crawl | ||
| 100m Front crawl | ||
| 100m Choice (mix strokes) | ||
| 2,700m | ||
A busy pool this morning with just over 20 swimmers to deal with. Fortunately, Wednesday’s swim set was straightforward, a pyramid set mixed with some hard reps to keep things interesting. Simple enough that while I was focussed on an individual lane the other swimmers could still make progress.
Thursday, 9th April 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m Front crawl kick on 10s rest | |
| 100m Front crawl | ||
| 100m As 50m 6-1-6 drill, 50m front crawl | ||
| 100m As 50m 6-3-6 drill, 50m front crawl | ||
| 100m Front crawl | ||
| 2x | 50m Front crawl – building on 15s rest | |
| 900m | ||
| Main Set | ||
| 400m Front crawl – steady on 40s rest | ||
| 200m Front crawl – building on 40s rest | ||
| 100m Front crawl – hard on 40s rest | ||
| 100m Front crawl – hard on 40s rest | ||
| 200m Front crawl – building on 40s rest | ||
| 400m Front crawl – steady on 40s rest | ||
| 2,300m | ||
| Main Set 2 | ||
| 3x | 250m Front crawl – steady on 40s rest 50m front crawl – hard on 30s rest |
|
| 3,200m | ||
| Cool Down | ||
| 2x | 50m Front crawl kick on 15s rest | |
| 100m Front crawl – easy | ||
| 100m Other stroke – not front crawl | ||
| 2,600m – 3,500m | ||
This morning’s session was quiet – three swimmers in total, only one staying for the full 90 minutes. An inverted pyramid this time, building intensity as distances reduce.
