Weekly Swim Sets: Thursday, 30th July 2015
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EmailThis week my swim groups worked on their 100m reps, did a bit more sprinting and mixed pacing over a longer set.
Tuesday, 28th July 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 3x | 100m As 50m catch up drill, 50m front crawl on 15s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – 25m easy, 25m hard on 10s rest | |
| 900m | ||
| Main Set | ||
| 8x | 100m Front crawl on a turn around allowing 10s rest | |
| 4x | 100m Front crawl on a turn around allowing 15s rest | |
| 2x | 100m Front crawl on a turn around allowing 20s rest | |
| Take an extra 30s rest | ||
| 100m Front crawl – hard | ||
| 2,400m | ||
| Cool Down | ||
| 2x | 100m As 50m catch up drill, 50m front crawl on 15s rest | |
| 200m Choice – easy | ||
| 2,800m | ||
This is a step on from last week, increasing the number of 100m reps on the tightest turn around and then finishing the set off with a best effort 100m rep. a tougher session and I’m not sure I’d push it any further than this with the group.
Wednesday, 29th July 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 50m Front crawl kick | ||
| 100m Front crawl | ||
| 50m Front crawl kick | ||
| 50m Front crawl | ||
| 50m Front crawl kick | ||
| 100m Front crawl | ||
| 50m Front crawl kick | ||
| 200m Front crawl | ||
| 850m | ||
| Main Set | ||
| 100m Front crawl on a turn around allowing 20s rest | ||
| 2x | 25m Front crawl – hard on a turn around allowing 25-30s rest | |
| Repeat 8-10 times | ||
| 2,050m – 2,350m | ||
| Cool Down | ||
| 50m Front crawl kick | ||
| 100m Front crawl | ||
| 50m Front crawl kick | ||
| 100m Choice | ||
| 2,350m – 2,650m | ||
More sprinting for Wednesday’s group. I broke the previous week’s set down further with only a 100m rep to divide each batch of sprints. A hard session for the group.
Thursday, 30th July 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m 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 – 25m easy, 25m hard on 10s rest | |
| 900m | ||
| Main Set | ||
| 2x | 200m Front crawl on 45s rest 1: Easy 2: Hard |
|
| 2x | 100m Front crawl on 30s rest 1: Easy 2: Hard |
|
| 2x | 50m Front crawl on 15s rest 1: Easy 2: Hard |
|
| Repeat main set 2-3 times | ||
| 2,300m – 3,000m | ||
| Main Set 2 | ||
| 2x | 3x 50m Front crawl – building on 20s rest 50m Front crawl – easy on 20s rest |
|
| 2,700m – 3,400m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,900m – 3,600m | ||
Having pushed the Tuesday and Wednesday groups I went a little easier with my Thursday swimmers. The main set alternates between easy and hard reps from 200m down to 50m. Still plenty of work there, but I gave comfortable rest intervals on this one to let them focus on good quality hard reps.
