Now we’re in the early stages of the race season I decided it was time to start using turn around times in my sets. I find they put a little more pressure on my swimmers, leaving little room to slack off or lose focus over the set. Good for some stronger conditioning and sets built around limited rest and a firm pace in the pool.
Wednesday, 11th May 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 100m Front crawl – 75m fist drill, 25m stroke – on 15s rest | ||
| 100m Front crawl – 50m fist drill, 50m stroke – on 15s rest | ||
| 100m Front crawl – 25m fist drill, 75m stroke – on 15s rest | ||
| 100m Front crawl | ||
| 2x | 50m Front crawl – building – on 10s rest | |
| 900m | ||
| Main Set | ||
| 8x | 100m Front crawl – on turn around for 20-25s rest | |
| 4x | 100m Front crawl – on turn around for 15-20s rest | |
| 2x | 100m Front crawl – on turn around for 10-15s rest | |
| 100m Front crawl – easy | ||
| 2,400m | ||
| Cool Down | ||
| 200m Choice – easy | ||
| 2,600m | ||
A simple session built around 100s for the first turn around set of the year. Times gradually tightened as the set went on to add pressure.
Thursday, 12th May 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl – every 3rd length hard – on 60s rest | ||
| 2x | 50m Front crawl kick – on 10s rest | |
| 200m Front crawl – every 2nd length hard – on 40s rest | ||
| 2x | 50m Front crawl kick – on 10s rest | |
| 100m Front crawl – hard | ||
| 900m | ||
| Main Set | ||
| 2x | 400m Front crawl – pull – on 45s rest 400m Front crawl – every 3rd length hard – on 45s rest |
2x | 200m Front crawl – pull – on 30s rest 200m Front crawl – every 2nd length hard – on 30s rest |
| 3,300m | ||
| Cool Down | ||
| 200m Choice – easy | ||
| 3,500m | ||
I wasn’t pool side for this session so I kept it simple and streamlined. Long reps with variable pacing throwing in lengths of hard effort into the mix. It’s a good way to break up a long set and keep things interesting.
