This week’s swim plans are standard fare – some drill work, some endurance work, a smattering of intensity. They’re mostly about basic aerobic conditioning, pushing endurance with increased distances, before I focus on more intensive conditioning over the summer.
Wednesday, 27th April 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl – easy | ||
| 3x | 100m Front crawl – on 10s rest Alternate 25m doggy paddle, 25m stroke |
|
| 100m Front crawl | ||
| 2x | 50m Front crawl – 25m easy, 25m hard – on 10s rest | |
| 900m | ||
| Main Set | ||
| 2-3x | 600m Front crawl – steady – on 45s rest 100m Front crawl – hard – on 30s rest |
|
| 2,300m – 3,000m | ||
| Cool Down | ||
| 200m Choice – easy | ||
| 2,500m – 3,200m | ||
Another small step up in the volume of the Wednesday session. Three thousand metres in the hour is a push for even the fastest lane in this group, but it’s good motivation and with these long sets I usually see a few staying in late.
Thursday, 28th April 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 100m Front crawl – 50m 6-1-6 drill, 50m stroke – on 10s rest | |
| 2x | 100m Front crawl – 50m 6-3-6 drill, 50m stroke – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – building – on 10s rest | |
| 900m | ||
| Main Set | ||
| 3-4x | 400m Front crawl – pull – on 30s rest 100m Front crawl – 50m 6-3-6 drill, 50m stroke – on 15s rest 100m Front crawl – hard – on 30s rest |
|
| 2,700m – 3,300m | ||
| Main Set 2 | ||
| 8x | 50m Front crawl – on 20s rest Odd: unco drill Even: building |
|
| 3,100m – 3,700m | ||
| Cool Down | ||
| 200m Choice – easy | ||
| 2,900m – 3,900m | ||
Much easier to do volume work when you have a 90 minute session. Thursday’s also followed the previous week’s pattern – mixing a long rep with some drill work and some intensity. We covered plenty of metres, but kept the focus on maintaining stroke quality until the end of the session.
