The early starts were much easier when I was standing by a warm, open air pool in Lanzarote, but I’m back in the UK and it’s back to cold, dark starts to the day. This week’s sessions picked up where I left off before Lanza – a mix of paces with some pull work.
Wednesday, 16th March 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m Front crawl – catch up drill – on 10s rest | |
| 200m Front crawl – pull | ||
| 2x | 50m Front crawl – catch up drill – on 10s rest | |
| 100m Front crawl – building | ||
| 900m | ||
| Main Set | ||
| 2x | 400m Front crawl – pull – on 30s rest | |
| 2x | 100m Front crawl – hard – on 30s rest | |
| 2x | 200m Front crawl – pull – on 20s rest | |
| 2x | 100m Front crawl – hard – on 20s rest | |
| 2,500m | ||
| Cool Down | ||
| 100m Choice – easy | ||
| 2,600m | ||
A simple session to start back with: the only drill is catch up and the main set consists of longer reps of pull work broken up by a few hard 100s.
Thursday, 17th March 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl – on 10s rest | |
| 200m Front crawl | ||
| 2x | 50m Front crawl – building – on 20s rest | |
| 800m | ||
| Main Set | ||
| 300m Front crawl – on 30s rest | ||
| 50m Front crawl – building – on 20s rest | ||
| 200m Front crawl – on 25s rest | ||
| 50m Front crawl – building – on 20s rest | ||
| 100m Front crawl – on 20s rest | ||
| 50m Front crawl – hard – on 20s rest | ||
| Repeat set 2-3 times | ||
| 2,300m – 3,050m | ||
| Cool Down | ||
| 200m Choice – easy | ||
| 2,500m – 3,250m | ||
I’d prepared a number of sets for my time in Lanzarote in case I couldn’t find any coaching cover. It turned out my Thursday group had used the sets, so I had to make some hasty adjustments to the plan. Ignore the scrawl in the picture, the table gives the actual set.
