Weekly Swim Sets: Friday, 26th February 2016
Another week with plenty of pull work for my swimmers. Both main sets are long with around half the set using the pull buoy while the other half is without. Wednesday is a steady, consistently paced session; Thursday has a bit more variation in pace.
Wednesday, 23rd February 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m As 25m doggy paddle drill; 25m front crawl – on 10s rest | |
| 2x | 50m As 25m doggy paddle drill, pull; 25m front crawl, pull – on 10s rest | |
| 8x | 25m Front crawl on 10s rest Odds: Easy Evens: Hard |
|
| 700m | ||
| Main Set | ||
| 400m Front crawl – pull – on 45s rest | ||
| 100m Front crawl – on 15s rest | ||
| 300m Front crawl – pull – on 35s rest | ||
| 200m Front crawl – on 25s rest | ||
| 200m Front crawl – pull – on 25s rest | ||
| 300m Front crawl – on 35s rest | ||
| 100m Front crawl – pull – on 15s rest | ||
| 400m Front crawl – on 45s rest | ||
| 2,700m | ||
| Cool Down | ||
| 100m Choice | ||
| 2,800m | ||
Wednesday’s session opened up with a favourite catch drill – doggy paddle. I’ve added in the pull buoy with it to really put the focus on the work of the arms. The main set consists of a pair of overlapping ladders, one ascending, the other – with the pull buoy – descending. The overall aim was consistency over the long main set.
Thursday, 24th February 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m Front crawl kick – on 10s rest | |
| 2x | 100m Front crawl – first 50m, emphasise kick – on 15s rest | |
| 2x | 50m Front crawl kick – on 10s rest | |
| 4x | 50m Front crawl – building; emphasise kick – on 10s rest | |
| 900m | ||
| Main Set | ||
| 10x | 200m Front crawl – on 20s rest 1, 4, 7, 10: Pull 2, 5, 8: Steady 3, 6, 9: Hard |
|
| 2,900m | ||
| Main Set 2 | ||
| 2x | 50m Fly kick – on 10s rest | |
| 2x | 50m Fly – biondi drill – on 10s rest | |
| 2x | 50m Fly – alternate biondi/fly – on 10s rest | |
| 2x | 50m Fly – single arm – on 10s rest | |
| 3,300m | ||
| Cool Down | ||
| 200m Choice | ||
| 3,100m – 3,500m | ||
Thursday’s session focussed on the kick during the warm up. It’s not mentioned in the set, but reps were punctuated by vertical kicking throughout the warm up. After that the legs got a rest with some pull buoy work through the main set. Lot’s of 200s with varying intensity in the session. We finished with a bit more work on fly drills as I slowly develop the stroke.
