Weekly Swim Sets: Friday, 22nd April 2016
This week’s swim sets work a range of drills – Wednesday’s session focussed on body balance and rotation and Thursday’s on the catch. Main sets were volume oriented with a splash of intensity and plenty of full body usage too.
Wednesday, 20th April 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawk | ||
| 2x | 50m Front crawl – 6-1-6 Drill – on 5s rest 50m Front crawl – on 10s rest |
|
| 2x | 50m Front crawl – 6-3-6 Drill – on 5s rest 50m Front crawl – on 10s rest |
|
| 2x | 50m As 25m unco drill, 25m front crawl – on 10s rest | |
| 100m Front crawl – building | ||
| 900m | ||
| Main Set | ||
| 2-3x | 500m Front crawl – ankle pull – on 45s rest 100m Front crawl – hard – on 30s rest |
|
| 2,100m – 2,700m | ||
| Cool Down | ||
| 200m Choice – easy | ||
| 2,300m – 2,900m | ||
We started with a few good drills for working on balance and rotation, progressing from 6-1-6 through to the more challenging unco drill. In the main set the long rep was with pull buoy held at the ankles to really emphasise the need to hold a strong core.
Thursday, 21st April 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl – on 10s rest | |
| 2x | 100m Front crawl – 50m fist drill, 50m stroke – on 15s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – 25m easy, 25m hard – on 10s rest | |
| 900m | ||
| Main Set | ||
| 4x | 400m Front crawl – pull – on 30s rest 50m Front crawl – fist drill – on 10s rest 100m Front crawl – hard – on 30s rest |
|
| 3,100m | ||
| Main Set 2 | ||
| 8x | 50m Front crawl – on 15s rest Odds: fist drill Evens: stroke |
|
| 3,500m | ||
| Cool Down | ||
| 100m Choice – easy | ||
| 3,200m – 3,600m | ||
Thursday’s session drilled the catch in both the warm up and the main sets. Doggy paddle to practice good catch mechanics and fist drill to emphasise this movement within the stroke. We used Palm Paddles again to enhance the fist drill reps by increasing the instability and sensitivity to poor movement.
