Weekly Swim Sets: Thursday, 11th June 2015
Over the weekend I coached the first of the club’s open water swim sessions at Henleaze lake; Tuesday’s set follows on with more practice of open water skills in the pool. The other sessions this week are based around 100m reps, looking for a firm effort. To bring more focus on pace I started to use a turn around time (a time to complete both the rep and its rest in) with my Wednesday group – this will be a feature of most of my swims for the coming month or two.
Tuesday, 9th June 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m As 25m front scull, 25m front crawl on 10s rest | |
| 200m Front crawl | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl on 10s rest | |
| 50m Front crawl – hard | ||
| 950m | ||
| Main Set | ||
| 4-5x | 200m Front crawl – drafting, swap lead every 50m on 30s rest 100m Front crawl – hard, no push off from walls on 30s rest |
|
| 2,150m – 2,450m | ||
| Cool Down | ||
| 2x | 50m As 25m front scull, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 100m Choice | ||
| 2,450m – 2,750m | ||
Open water skills again. I decided to try a set with no pushing off the wall, not at either end, and I’m pleased I did as it worked better than I expected (I’d been concerned there might be too much faffing at each end of the pool).
Wednesday, 10th June 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m As 25m straight arm recovery, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m As 25m broken arrow, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 4x | 25m Front crawl – hard on 15s rest | |
| 900m | ||
| Main Set | ||
| 2-3x | 200m Front crawl – steady on last in +20s rest 4x 100m Front crawl – mod/hard on a turn around allowing 15s rest* |
|
| * Set a fixed turn around time that should give you 15s rest on a mod/hard effort | ||
| 2,100m – 2,700m | ||
| Cool Down | ||
| 100m Front crawl | ||
| 200m Choice | ||
| 2,400m – 3,000m | ||
A main set built around a moderate to hard effort in the 100s. Also, rather than my usual rest intervals, there are a couple of different methods of timing the swim. On the 200m steady efforts, to keep the swimmers together, I had them wait for the last in the lane to finish then take another 20s before continuing the set. On the 100m harder efforts we used a turn around time to keep them focussed on a consistent pace. Turn around varied from lane to lane, but I was looking for a time that would give roughly 15 seconds rest; for a lane that consistently swam 1:30 per 100m I’d set the turn around to 1:45.
Thursday, 11th June 2015 – Endurance Swim Sessione44
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 100m Front crawl – 50m kick only, 50m full stroke on 10s | |
| 100m Front crawl – easy | ||
| 2x | 100m Front crawl – hard; 50m kick only, 50m full stroke on 30s | |
| 800m | ||
| Main Set | ||
| 5x | 100m Front crawl – mod/hard on 20s rest | |
| 300m Front crawl – easy on 40s rest | ||
| 10x | 100m Front crawl – mod/hard on 20s rest | |
| 300m Front crawl – easy on 40s rest | ||
| 5x | 100m Front crawl – mod/hard on 20s rest | |
| 3,400m | ||
| Cool Down | ||
| 200m Choice | ||
| 3,600m | ||
Finally, I finished the week with more 100m efforts. Back to a rest interval, but a much bigger set broken up with a couple of longer, easy reps. A small group today that thinned out by the hour allowing me to do some one-to-one work to finish the session off.
