This week’s swims mix the harder aerobic work we’ve been doing of late with some changes in pace, either short and very hard or longer and steadier.
Tuesday, 30th June 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m 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 | ||
| 3x | 50m Front crawl – descending on 15s rest | |
| 850m | ||
| Main Set | ||
| 3x | 4x 100m Front crawl on a turn around allowing 10-15s rest Extra 30s rest 4x 25m Front crawl – best effort on 20s rest |
|
| 2,200m | ||
| Cool Down | ||
| 3x | 50m Choice (not front crawl) 50m Front crawl |
|
| 2,650m | ||
Tuesday’s session mixes the higher aerobic work with some short, simple sprints on a reasonable amount of rest to preserve good form.
Wednesday, 1st July 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m Front crawl – building on 15s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – building on 15s rest | |
| 100m Front crawl | ||
| 700m | ||
| Main Set | ||
| 5x | 100m Front crawl on a turn around allowing 10-15s rest | |
| 400m Front crawl – steady on last in +30s rest | ||
| 5x | 100m Front crawl on a turn around allowing 10-15s rest | |
| 400m Front crawl – steady on last in +30s rest | ||
| 2,600m | ||
| Cool Down | ||
| 100m Front crawl – easy | ||
| 200m Choice | ||
| 2,900m | ||
Wednesday takes the opposite route mixing the 100s with a longer, steady 400 rep to break the cycle up.
Thursday, 2nd July 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawkl | ||
| 2x | 50m Front crawl – 25m short strokes*, 25m long strokes on 10s rest | |
| *Shorten stroke at rear to contrast with full length stroke | ||
| 100m Front crawl | ||
| 2x | 50m Front crawl – 20m hard*, 30m easy on 15s rest | |
| *Emphasise finish of stroke | ||
| 100m Front crawl | ||
| 2x | 50m Front crawl – building on 15s rest | |
| 900m | ||
| Main Set | ||
| 2-3x | 4x 100m Front crawl on a turn around allowing 10-15s rest 4x 50m Front crawl on a turn around allowing 10-15s rest |
|
| 2,100m – 2,700m | ||
| Main Set 2 | ||
| 10x | 50m Front crawl – 25m hard, 25m easy on a 1:30 turn around | |
| 2,600m – 3,300m | ||
| Cool Down | ||
| 200m Choice – easy | ||
| 2,800m – 3,500m | ||
Finally on Thursday the blocks of 100m consistent efforts are mixed with some 50m sets on relatively generous rest to allow a little more effort at the shorter distance. If that wasn’t enough the additional set gives lots of rest with a view to achieve some fast swimming.
