Last swim for 2015. This is my final session of the year and as it’s Christmas I stuck with my tradition of producing an overly complex and varied set. This one requires pull buoys at both ends of the pool to work properly!
Wednesday, 23rd December 2015 – Swim Session
| Warm Up | ||
|---|---|---|
| 3x | 100m Front crawl – easy on 10s rest 75m Front crawl – 50m fist drill, 25m stroke – on 10s rest 50m Front crawl – 25m front scull, 25m stroke – on 10s rest 25m Front crawl – hard – on 10s rest |
|
| 750m | ||
| Main Set | ||
| 25m Front crawl – hard – on 20s rest | ||
| 300m Front crawl – pull – on 40s rest | ||
| 25m Front crawl – hard – on 20s rest | ||
| 200m Front crawl – pull – on 30s rest | ||
| 25m Front crawl – hard – on 20s rest | ||
| 100m Front crawl – pull – on 20s rest | ||
| 4x | 25m Front crawl – hard – on 20s rest | |
| 100m Front crawl – ankle pull – on 20s rest | ||
| 25m Front crawl – hard – on 20s rest | ||
| 200m Front crawl – ankle pull – on 30s rest | ||
| 25m Front crawl – hard – on 20s rest | ||
| 300m Front crawl – ankle pull – on 40s rest | ||
| 25m Front crawl – hard – on 20s rest | ||
| 2,200m | ||
| Cool Down | ||
| 2-4x | 25m Front crawl – easy – on 5s rest 25m Front crawl kick on 5s rest 25m Front crawl – easy – on 5s rest 25m Backstroke |
|
| 2,400m – 2,600m | ||
The set opens with a few drills to work on feel for the water in the stroke – fist drill to emphasise the hand and sculling to work on the initial catch. Then the main set mixed a pyramid and lots of single length efforts for a solid and challenging block. A bit harder than usual, but a good way to finish the year.
