First week back home and I’m not enjoying the earlier starts or lack of sunshine at the pool. As I’ve been away for a couple of weeks I’ve opted for simpler sets, light on drills, but with some variation on pace.
Tuesday, 10th March 2015 – Endurance Swim Session
Warm Up | ||
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400m Front crawl | ||
2x | 25m Front crawl – building on 10s rest | |
200m Front crawl – steady | ||
2x | 50m Front crawl – building on 20s rest | |
100m Front crawl – moderate | ||
800m | ||
Main Set | ||
400m Front crawl – pull on 60s rest | ||
100m Front crawl – hard on 30s rest | ||
300m Front crawl – pull on 45s rest | ||
2x | 100m Front crawl – hard on 30s rest | |
200m Front crawl – pull on 30s rest | ||
3x | 100m Front crawl – hard on 30s rest | |
100m Front crawl – pull on 15s rest | ||
2,400m | ||
Cool Down | ||
200m Choice | ||
2,600m |
It’s March, race season isn’t too far away, so I’m starting to up the proportion of hard swimming in the sets to push swimmers a little more.
Wednesday, 11th March 2015 – Endurance Swim Session
Warm Up | ||
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200m Front crawl – easy | ||
2x | 50m Front crawl kick on 10s rest | |
200m Front crawl – steady | ||
2x | 50m Front crawl – building on 15s rest | |
200m Front crawl – steady | ||
2x | 50m Front crawl – building on 15s rest | |
900m | ||
Main Set | ||
3x | 100m Front crawl – steady on 20s rest | |
3x | 100m Front crawl – steady on 25s rest 1-2: Steady 3: Building |
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3x | 100m Front crawl – steady on 30s rest 1: Steady 2-3: Building |
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3x | 100m Front crawl – steady on 35s rest 1-2: Building 3: Hard |
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3x | 100m Front crawl – steady on 40s rest 1: Building 2-3: Hard |
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2,400m | ||
Cool Down | ||
2x | 50m Front crawl kick on 15s rest | |
100m Front crawl – easy | ||
100m Choice | ||
2,700m |
Much like Tuesday a set focussed on swimming and one that gradually ramps up the intensity of the main set.
Thursday, 12th March 2015 – Endurance Swim Session
Warm Up | ||
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400m Front crawl | ||
2x | 50m As 25m front scull, 25m front crawl on 10s rest | |
100m Front crawl | ||
2x | 50m As 25m doggy paddle, 25m front crawl on 10s rest | |
100m Front crawl | ||
2x | 50m Front crawl – building on 15s rest | |
900m | ||
Main Set | ||
2-3x | 400m Front crawl – pull on 60s rest 200m Front crawl – building on 60s rest 100m Front crawl – hard on 60s rest |
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2,300m – 3,000m | ||
Main Set 2 | ||
4x | 200m Front crawl – 25m hard, 175m steady on 40s rest | |
3,100m – 3,800m | ||
Cool Down | ||
200m Choice | ||
2,500m – 4,000m |
Finally, today’s session: a couple of catch drills in the warm up then a main set of good volume with a little bit of hard work each time round.