More pull! This week’s sessions involve lots more pull buoy work and, as is usually the case, some variation in pacing around that.
Wednesday, 10th February 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 3x | 50m Front crawl – catch up – on 5s rest 50m Front crawl – on 10s rest |
|
| 2x | 50m Front crawl – pull; building – on 10s rest | |
| 800m | ||
| Main Set | ||
| 200m Front crawl – pull – on 30s rest | ||
| 50m Front crawl – building – on 15s rest | ||
| 200m Front crawl – pull – on 30s rest | ||
| 100m Front crawl – building – on 20s rest | ||
| 200m Front crawl – pull – on 30s rest | ||
| 200m Front crawl – building – on 30s rest | ||
| 200m Front crawl – ankle pull – on 30s rest | ||
| 100m Front crawl – hard – on 20s rest | ||
| 200m Front crawl – ankle pull – on 30s rest | ||
| 50m Front crawl – hard – on 15s rest | ||
| 2,300m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,500m | ||
A mixture of pull buoy reps with a small pyramid of more intensive swimming made up the main set. For the descent of the pyramid things got harder with the pull buoy moving to the ankles and the intense intervals upping pace.
Thursday, 11th February 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m Front crawl – 25m finger drag, 25m stroke – on 10s rest | |
| 2x | 50m Front crawl – 6-3-6 drill – on 10s rest | |
| 2x | 50m Front crawl – on 10s rest | |
| 4x | 50m Front crawl – on 10s rest 1: Easy 2: Steady 3: Hard 4: Easy |
|
| 900m | ||
| Main Set | ||
| 2x | 600m Front crawl – on 50s rest 1: Pull 2: Easy |
|
| 2x | 300m Front crawl – on 30s rest 1: Pull 2: Steady |
|
| 2x | 150m Front crawl – on 15s rest 1: Pull 2: Hard |
|
| 3,000m | ||
| Main Set 2 | ||
| 2x | 50m Backstroke – 6-3-6 drill – on 10s rest | |
| 100m Backstroke | ||
| 2x | 50m Fly Kick – on 15s rest | |
| 2x | 50m Fly – Biondi drill – on 15s rest | |
| 3,400m | ||
| Cool Down | ||
| 100m Choice – easy | ||
| 3,100m – 3,500m | ||
Thursday’s session got longer, stretching out the reps to 600m. It’s been a while since we did anything above 400m, so good to get some longer endurance work in.
