Back to the usual three swim plans this week. A broad mix of work with sessions focussing on open water skills, sprint work and endurance.
Tuesday, 14th April 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl – sighting on odd lengths | ||
| 2x | 50m Front crawl kick on 10s rest | |
| 100m Front crawl – sighting | ||
| 4x | 50m Front crawl – 15m hard, 35m easy on 15s rest Deep water start, away from the wall |
|
| 800m | ||
| Main Set | ||
| 3-4x | 300m Front crawl – drafting, change lead each 50m on 40s rest 2x 50m Front crawl – hard, deep water start on 30s rest |
|
| 2,000m – 2,400m | ||
| Cool Down | ||
| 2x | 50m Front crawl kick on 15s | |
| 100m Front crawl – sighting | ||
| 100m Choice | ||
| 2,300m – 2,700m | ||
Open water venues are starting to open up so it’s the right time of year for a refresher of open water skills. I covered three element in the pool on Tuesday: sighting, drafting and depp water starts.
Wednesday, 15th April 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl – easy | ||
| 50m Front crawl kick | ||
| 3x | 100m Front crawl 50m Front crawl kick |
|
| 2x | 50m Front crawl – building on 10s rest | |
| 800m | ||
| Main Set | ||
| 2x | 300m Front crawl – pull on 40s rest 4x 25m Front crawl – hard on 15s rest |
|
| 2x | 200m Front crawl – pull on 30s rest 4x 25m Front crawl – hard on 15s rest |
|
| 2x | 100m Front crawl – pull on 20s rest 4x 25m Front crawl – hard on 15s rest |
|
| 2,600m | ||
| Cool Down | ||
| 2x | 50m Front crawl kick on 15s rest | |
| 200m Choice | ||
| 2,900m | ||
Wednesday is the busiest session of my week at the moment. Lots of swimmers in the pool so I was glad I’d written a relatively simple set. Lot’s of steady swimming separated by short sprints through the main set.
Thursday, 16th April 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl on 15s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl catch up drill on 15s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – building on 15s rest | |
| 800m | ||
| Main Set | ||
| 3-4x | 600m Front crawl – steady/moderate on 60s rest | |
| 2,600m – 3,200m | ||
| Cool Down | ||
| 100m Choice (not front crawl) | ||
| 200m Front crawl | ||
| 100m Choice (not front crawl) | ||
| 3,000m – 3,600m | ||
From Wednesday’s sprints to Thursday’s long reps. 600m repeats for the main set and first hour. Then we went off plan for the remaining swimmers and did some technique work focussed on recovery and hand entry.
