Weekly Swim Sets: Friday, 5th February 2016
It’s been a good week at the pool with a clear breakthrough for one of the swimmers. This week’s sessions make more use of the pull buoy, mostly held at the ankles though, and also more practice of fist drill to work on the catch. We also tried out a new (to me) pool tool, the Palm Paddle, like fist drill they reduce the role of the hand, but offer greater feedback on the stroke.
Wednesday, 3rd February 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 2x | 50m Front crawl kick – easy on 10s rest | |
| 200m Front crawl – pull | ||
| 4x | 25m Front crawl kick – hard on 10s rest | |
| 200m Front crawl – ankle pull | ||
| 2x | 25m Front crawl – building; emphasise kick – on 10s rest | |
| 850m | ||
| Main Set | ||
| 4-6x | 200m Front crawl – ankle pull – on 30s rest 50m Front crawl – building; emphasise kick – on 10s rest |
|
| 1,850m – 2,350m | ||
| Cool Down | ||
| 2x | 50m Front crawl kick – easy on 10s rest | |
| 200m Front crawl – easy | ||
| 2,150m – 2,650m | ||
Wednesday’s session was focussed on maintaining a strong, long core in the water. Ankle pull requires the swimmer to maintain control of their sore to help maintain good body position. For the kick the emphasis was on being controlled, driving with the kick, but maintaining streamlining.
Thursday, 4th February 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 3x | 50m Front crawl – fist drill – on 5s rest 50m Front crawl – on 10s rest |
|
| 100m Front crawl | ||
| 2x | 50m Front crawl – 25m hard, 25m easy – on 10s rest | |
| 800m | ||
| Main Set | ||
| 3x | 400m Front crawl – on 45s rest 1: Pull 2: Easy 3: Steady |
|
| 3x | 200m Front crawl – on 30s rest 1: Pull 2: Steady 3: Moderate |
|
| 3x | 100m Front crawl – on 15s rest 1: Pull 2: Moderate 3: Hard |
|
| 2,900m | ||
| Main Set 2 | ||
| 2x | 50m Backstroke kick – on 10s rest | |
| 100m Backstroke – easy | ||
| 2x | 50m Backstroke – 6-3-6 drill – on 10s rest | |
| 100m Backstroke – easy | ||
| 2x | 50m Fly kick – on 10s rest | |
| 2x | 50m Fly – biondi drill – on 10s rest | |
| 3,500m | ||
| Cool Down | ||
| 100m Choice | ||
| 3,000m – 3,600m | ||
Having been sent a set of Palm Paddles to try out I focussed the warm up on the catch using fist drill as a chance for some of the swimmers to try the new toy out. The main set itself focussed on volume with a mix of paces involved. The biggest success of the day though was helping a swimmer control his kick and see major increases in speed through better streamlining.
