This week pair of off season swim plans continue with the simple, mostly steady work we’ve been doing over the last month. Wednesday’s session threw in a small amount of work on a tidy kick, but was otherwise an even paced session. Thursday focussed on stroke recovery looking to improve rotation, reach and hand entry for the swimmers.
Wednesday, 11th November 2015 – Endurance Swim Session
Warm Up | ||
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300m Front crawl | ||
100m Front crawl kick – easy – on 10s rest | ||
300m Front crawl | ||
2x | 50m Front crawl kick – steady – on 10s rest | |
300m Front crawl | ||
4x | 25m Front crawl kick – hard – on 10s rest | |
900m | ||
Main Set | ||
3-4x | 400m Front crawl – steady – on 45s rest | |
2,100m – 2,500m | ||
Main Set 2 | ||
4x | 25m Front crawl – best effort – on 30s rest | |
2,200m – 2,600m | ||
Cool Down | ||
200m Choice – easy | ||
2,400m – 2,600m |
There’s not much to add for this session a standard block of 400s at a consistent pace. For the faster swimmers a small set of sprints to finish.
Thursday, 12th November 2015 – Endurance Swim Session
Warm Up | ||
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400m Front crawl | ||
2x | 50m Front crawl – 25m straight arm recovery, 25m stroke – on 10s rest | |
2x | 50m Front crawl – 25m broken arrow, 25m stroke – on 10s rest | |
2x | 50m Front crawl – 25m head touch, 25m stroke – on 10s rest | |
100m Front crawl | ||
2x | 50m Front crawl – 25m easy, 25m hard – on 10s rest | |
900m | ||
Main Set | ||
10x | 100m Front crawl – steady – on 20s rest 50m Front crawl – 25m broken arrow, 25m stroke – on 15s rest 50m Front crawl – building – on 15s rest |
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2,900m | ||
Main Set 2 | ||
2x | 50m Backstroke on 10s rest | |
2x | 50m Backstroke – 6-1-6 drill – on 10s rest | |
2x | 50m Backstroke – 6-3-6 drill – on 10s rest | |
100m Backstroke on 10s rest | ||
2x | Fly kick on 10s rest | |
3,400m | ||
Cool Down | ||
200m Choice | ||
3,100m – 3,600m |
Lots of drill work for the Thursday group. The major drill was broken arrow which focuses on rotation and effective hand entry on each stroke.