Weekly Swim Sets: Friday, 8th January 2016
After a short break for Christmas I’m back at the pool coaching a pair of swim sessions for the local triathlon club. To start the year off I gave my Wednesday group a very active set – lots of 100s with 20s rest between them. Thursday on the other hand opened with a longer, steady session.
Wednesday, 6th January 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 100m Front crawl – on 20s rest | ||
| 100m Front crawl – pull – on 20s rest | ||
| 100m Front crawl – fist drill – on 20s rest | ||
| 100m Front crawl – pull – on 20s rest | ||
| 100m Front crawl – catch up drill – on 20s rest | ||
| 100m Front crawl – building – on 20s rest | ||
| 100m Front crawl kick – on 20s rest | ||
| 100m Front crawl – building – on 20s rest | ||
| 800m | ||
| Main Set | ||
| 3x | 100m Front crawl – on 20s rest 1-3: Easy |
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| 3x | 100m Front crawl – on 20s rest 1-2: Easy 3: Steady |
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| 3x | 100m Front crawl – on 20s rest 1: Easy 2: Steady 3: Hard |
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| 3x | 100m Front crawl – on 20s rest 1: Steady 2: Hard 3: Pull |
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| 3x | 100m Front crawl – on 20s rest 1: Steady 2-3: Pull |
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| 3x | 100m Front crawl – on 20s rest 1-3: Pull |
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| 2,600m | ||
| Cool Down | ||
| 100m Backstroke – on 20s rest | ||
| 100m Choice | ||
| 2,800m | ||
An entire session consisting of one distance, 100m, and one rest interval, 20s. Should be simple enough. Although varying intensity throughout did seem to cause some confusion. A good aerobic set that kept everyone active on the first session back.
Thursday, 7th January 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m Front crawl – 25m catch up, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – 25m catch up, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – building – on 10s rest | |
| 900m | ||
| Main Set | ||
| 200m Front crawl – steady – on 30s rest | ||
| 400m Front crawl – steady – on 40s rest | ||
| 600m Front crawl – steady – on 50s rest | ||
| 400m Front crawl – steady – on 40s rest | ||
| 200m Front crawl – steady – on 30s rest | ||
| 2,700m | ||
| Main Set 2 | ||
| 2x | 50m Backstroke – on 10s rest | |
| 2x | 50m Backstroke kick – on 10s rest | |
| 2x | 50m Backstroke – single arm drill – on 10s rest | |
| 2x | 50m Backstroke – on 10s rest | |
| 2x | 50m Fly kick – on 10s rest | |
| 100m Backstroke | ||
| 3,300m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,900m – 3,500m | ||
A simple session focussed primarily on distance and consistency. Some catch up drills in the warm up to isolate each arm and focus on the stroke and then a large 1,800m main pyramid to work on endurance. We finished with more work on backstroke and a little bit of fly kick.
