This week I went for simplicity in my sets, with the pull buoy to hand of course. Both sessions focussed more on volume, but with some variation in pace to maintain interest.
Wednesday, 17th February 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl – every 6th length hard | ||
| 300m Front crawl – every 4th length hard | ||
| 200m Front crawl – every 2nd length hard | ||
| 900m | ||
| Main Set | ||
| 3x | 200m Front crawl – pull – on 30s rest 1: Easy 2: Steady 3: Hard |
|
| 3x | 200m Front crawl – on 30s rest 1: Easy 2: Steady 3: Hard |
|
| 3x | 100m Front crawl – pull – on 20s rest 1: Easy 2: Steady 3: Hard |
|
| 3x | 100m Front crawl – on 20s rest 1: Easy 2: Steady 3: Hard |
|
| 2,700m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,900m | ||
No drills to work on in this week’s warm up; three blocks of swimming with bursts of speed thrown in. The main set worked through easy, steady and hard reps with and without the pull buoy in place.
Thursday, 18th February 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 100m Front crawl – 50m catch-up, 50m stroke – on 15s rest | |
| 4x | 50m Front crawl – building – on 10s rest | |
| 800m | ||
| Main Set | ||
| 5x | 400m Front crawl – on 40s rest 1, 3, 5: Pull 2, 4: Building |
|
| 2,800m | ||
| Main Set 2 | ||
| 2x | 50m Fly kick – on 10s rest | |
| 2x | 50m Fly – biondi drill – on 10s rest | |
| 2x | 50m Fly – biondi/stroke mix – on 10s rest | |
| 2x | 50m Fly kick – on 10s rest | |
| 3,200m | ||
| Cool Down | ||
| 200m Choice | ||
| 3,000m – 3,400m | ||
As with Wednesday, simplicity was the theme. The only drill in the warm up was catch up. The main set consisted of 400s, either with pull buoy or building effort, and after that, for those staying the full 90 minutes, there was some fly work.
