I’m back into the swing of it now. Two more swim sessions coached for the local club, this week’s themes: front crawl kick and more work on varied pacing.
Wednesday, 13th January 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m Front crawl – 6-1-6 Drill – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – 6-3-6 Drill – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – building – on 10s rest | |
| 900m | ||
| Main Set | ||
| 100m Front crawl – easy – on 20s rest 200m Front crawl – easy – on 30s rest |
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| 100m Front crawl – easy – on 20s rest 200m Front crawl – steady – on 30s rest |
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| 100m Front crawl – steady – on 20s rest 200m Front crawl – hard – on 30s rest |
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| 100m Front crawl – hard – on 20s rest 200m Front crawl – pull – on 30s rest |
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| 100m Front crawl – pull – on 20s rest 200m Front crawl – pull – on 30s rest |
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| 2,400m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,600m | ||
Last week it was the set consisted purely of 100s, this week there’s some 200s in the mix too. The variation in pacing – easy, steady, hard and pull – remains the same.
Thursday, 14th January 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m Front crawl kick – on 10s rest | |
| 2x | 50m Front crawl – 35m kick, 15m stroke – on 10s rest 50m Front crawl – 25m kick, 25m stroke – on 10s rest 50m Front crawl – 15m kick, 35m stroke – on 10s rest |
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| 2x | 50m Front crawl – building, emphasise kick – on 10s rest | |
| 800m | ||
| Main Set | ||
| 6-8x | 200m Front crawl – steady – on 30s rest 2x 50m Front crawl – mod/hard, emphasise kick – on 10s rest |
|
| 2,600m – 3,200m | ||
| Main Set 2 | ||
| 100m Backstroke | ||
| 2x | 50m Backstroke kick on 10s rest | |
| 2x | 50m Backstroke – 6-3-6 drill – on 10s rest | |
| 100m Backstroke | ||
| 2x | 50m Fly kick on 10s rest | |
| 3,100m – 3,700m | ||
| Cool Down | ||
| 200m Choice | ||
| 3,300m – 3,900m | ||
A long session with lots of work to smooth the kick and incorporate it into the stroke. Not included in the set, but done on the day – 10-15 seconds of vertical kick between reps in the warm up.
