After a couple of weeks break I’m back poolside, but only for two days of the week. I’m stepping down from Tuesday swim sessions so I can add in a regular Thursday video analysis session for club members.
Numbers were low at this week’s groups – wonder if it has something to do with the mornings getting darker now.
Wednesday, 30th September 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 4x | 25m Front crawl kick on 10s rest | |
| 200m Front crawl | ||
| 2x | 50m Front crawl – building | |
| 100m Front crawl | ||
| 800m | ||
| Main Set | ||
| 100m Front crawl – steady on 20s rest | ||
| 25m Front crawl – hard on 10s rest | ||
| 200m Front crawl – steady on 30s rest | ||
| 50m Front crawl – hard on 20s rest | ||
| 300m Front crawl – steady on 40s rest | ||
| 75m Front crawl – hard on 30s rest | ||
| 400m Front crawl – steady on 50s rest | ||
| 100m Front crawl – hard on 40s rest | ||
| 2,050m | ||
| Main Set 2 | ||
| 4x | 25m Front crawl – easy on 10s rest 25m Front crawl – building on 10s rest 25m Front crawl – easy on 10s rest 25m Front crawl – hard on 10s rest |
|
| 2,450m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,650m | ||
I like to start back with simple sets that don’t involve too many drills. It gives me a chance to watch everyone swim and remind myself of the different strokes in the pool. Not too much intensity in the plans at the moment and as we move into winter we’ll work a bit more on skills.
Thursday, 1st October 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 4x | 100m Front crawl – 50m catch up, 50m stroke on 20s rest | |
| 4x | 50m Front crawl – building on 10s rest | |
| 1,000m | ||
| Main Set | ||
| 8x | 50m Front crawl on 5s rest | |
| 400m Front crawl – steady on 40s rest | ||
| 6x | 50m Front crawl on 5s rest | |
| 300m Front crawl – steady on 30s rest | ||
| 4x | 50m Front crawl on 5s rest | |
| 200m Front crawl – steady on 20s rest | ||
| 2x | 50m Front crawl on 5s rest | |
| 100m Front crawl – steady on 10s rest | ||
| 3,000m | ||
| Main Set 2 | ||
| 4x | 50m Backstroke on 15s rest 50m Front crawl on 15s rest |
|
| 3,400m | ||
| Cool Down | ||
| 200m Choice | ||
| 3,200m – 3,600m | ||
Again a simple session. A big main set that breaks up much of the distance into 50m chunks. I’m looking for consistency over the session, but a little bit more speed in the 50m segments thanks to the regular breaks.
