This week’s trio of swim plans focus on consistent, firm pacing over the main set using turn around times to keep swimmers disciplined across the set. Reps aren’t all-out hard, but a decent pace has to be maintained to ensure reasonable rest within each session.
Tuesday, 16th June 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 4x | 50m Front crawl – set breathing pattern* on 15s rest 50m Front crawl – choice breathing pattern on 10s rest |
|
| *1st rep: every 3 strokes, 2nd: every 4, 3rd: 5, 4th: 6 | ||
| 2x | 50m Front crawl – hard | |
| 800m | ||
| Main Set | ||
| 2x | 200m Front crawl on a turn around allowing 20s rest | |
| 2x | 100m Front crawl on a turn around allowing 10-15s rest | |
| 2x | 50m Front crawl on a turn around allowing 5-10s rest | |
| 2x | 200m Front crawl on a turn around allowing 20s rest | |
| 2x | 100m Front crawl on a turn around allowing 10-15s rest | |
| 2x | 50m Front crawl on a turn around allowing 5-10s rest | |
| 2,200m | ||
| Main Set 2 | ||
| 8x | 25m Front crawl – hard on 20s rest | |
| 2,400m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,400m – 2,600m | ||
Tuesday started with a confusing warm up. The block of breathing control work was poorly explained on my part – two 50m reps four times through, each time through the first 50m uses a specific breathing pattern and the second is swimmer’s choice. The main set was fixed to a fairly tight turn around over reducing distances.
Wednesday, 17th June 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m as 25m front scull, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m as 25m doggy paddle, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – building | |
| 800m | ||
| Main Set | ||
| 6x | 50m Front crawl on a turn around allowing 5-10s rest | |
| 6x | 100m Front crawl on a turn around allowing 10-15s rest | |
| 6x | 50m Front crawl on a turn around allowing 5-10s rest | |
| 6x | 100m Front crawl on a turn around allowing 10-15s rest | |
| 2,600m | ||
| Cool Down | ||
| 2x | 50m as 25m doggy paddle, 25m front crawl on 10s rest | |
| 100m Front crawl – easy | ||
| 100m Choice – easy | ||
| 2,900m | ||
As with Tuesday’s session the main set focussed on fairly tight turn arounds, not too much rest and a very constant effort of swimming.
Thursday, 18th June 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m As 25m broken arrow, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m As 25m broken arrow, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – 25m easy, 25m hard on 12s rest | |
| 900m | ||
| Main Set | ||
| 100m Front crawl – easy on 30s rest | ||
| 5x | 100m Front crawl – on a turn around allowing 20s rest | |
| 100m Front crawl – easy on 30s rest | ||
| 5x | 100m Front crawl – on a turn around allowing 15s rest | |
| 100m Front crawl – easy on 30s rest | ||
| 5x | 100m Front crawl – on a turn around allowing 10s rest | |
| 100m Front crawl – easy on 30s rest | ||
| Turn around time on each block of 5 should decrease by 5s reducing rest | ||
| 2,800m | ||
| Main Set 2 | ||
| 4x | 200m Front crawl – last 50m hard on 30s rest | |
| 3,600m | ||
| Cool Down | ||
| 2x | 50m As 25m broken arrow, 25m front crawl on 10s rest | |
| 100m Front crawl – easy | ||
| 3,000m – 3,800m | ||
For Thursday’s group I gradually tightened the rest looking for them to hold pace over each block of five 100s. It worked well and the faster lane held a pretty consistent 1:40 per 100m as the rest reduced.
