This week I began to move sessions away from the threshold work of the last 4-6 weeks. Tuesday continued that theme, but the Wednesday and Thursday session mixed longer steady efforts with some short, hard swimming.
Tuesday, 4th August 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m As 25m front scull, 25m front crawl on 10s rest | |
| 2x | 50m As 25m doggy paddle, 25m front crawl on 10s rest | |
| 2x | 50m Front crawl – building on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – hard on 20s rest | |
| 800m | ||
| Main Set | ||
| 2x | 200m Front crawl on a turn around allowing 10-15s rest | |
| 2x | 200m Front crawl on a turn around allowing 15-20s rest | |
| 4x | 100m Front crawl on a turn around allowing 10s rest | |
| 4x | 100m Front crawl on a turn around allowing 15s rest | |
| 2,400m | ||
| Cool Down | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl on 10s rest | |
| 2x | 50m As 25m front scull, 25m front crawl on 10s rest | |
| 100m Front crawl – easy | ||
| 2,700m | ||
More threshold swimming, this week I stepped the distance up to 200m reps for half the main set. A tough session for many of the swimmers,
Wednesday, 5th August 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl on 10s rest | |
| 2x | 50m Front crawl – fist drill on 5s rest 50m Front crawl on 5s rest |
|
| 2x | 50m As 25m doggy paddle, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – 25m easy, 25m hard on 15s rest | |
| 900m | ||
| Main Set | ||
| 300m Front crawl – easy/steady on last in +40s rest | ||
| 25m Front crawl – hard on last in +20s rest | ||
| 300m Front crawl – easy/steady on last in +40s rest | ||
| 50m Front crawl – hard on last in +20s rest | ||
| 300m Front crawl – easy/steady on last in +40s rest | ||
| 75m Front crawl – hard on last in +20s rest | ||
| 300m Front crawl – easy/steady on last in +40s rest | ||
| 100m Front crawl – hard | ||
| 2,350m | ||
| Cool Down | ||
| 2x | 50m Front crawl – fist drill on 5s rest 50m Front crawl on 5s rest |
|
| 200m Choice – easy | ||
| 2,750m | ||
A steadier session for the Wednesday group. Long, steady reps break up a growing hard effort. The aim was to try to hold pace from 25m through to 100m as closely as possible.
Thursday, 6th August 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 200m Front crawl – alternate 50m kick, 50m stroke | ||
| 200m Front crawl – 100m kick, 100m stroke | ||
| 200m Front crawl – alternate 50m kick, 50m stroke | ||
| 2x | 50m Front crawl – hard on 15s rest | |
| 900m | ||
| Main Set | ||
| 300m Front crawl – steady on last in +30s rest | ||
| 10x | 50m Front crawl – hard On a turn around allowing 20-30s rest |
|
| 300m Front crawl – steady on last in +30s rest | ||
| 10x | 50m Front crawl – hard On a turn around allowing 20-30s rest |
|
| 300m Front crawl – steady on last in +30s rest | ||
| 10x | 50m Front crawl – hard On a turn around allowing 20-30s rest |
|
| 3,300m | ||
| Cool Down | ||
| 2x | 50m Front crawl kick on 10s rest | |
| 100m Front crawl – easy | ||
| 3,500m | ||
A fun session to finish the week. Keeping each group together and challenging them to hold a ‘decent pace’ over multiple 50m efforts. Plenty of rest for those 50s to help ensure they keep swimming well and coach on had to push them in the final 10×50.
