Archives for the month of: February, 2020

It’s special to have a Leap Year Day on Saturday so we have to do a special session to celebrate.  If my internet sources are correct then Leap Year Saturdays only occur every 28 years so we have a long time to wait until the next one!  To celebrate we will be doing a varying pace session with some challenging turnaround times and a lot of distance to complete.  And as the session is a little complicated I have decided to publish the full set below so you can make sure you are fully prepared.

To get the most from the session please do the following:

  • Read the session so you know what is coming up and can make sure you know when the faster efforts are coming rather than just relying on others in your lane;
  • Arrive early for the session so you can start on-time and not disrupt the lane by trying to slot in part way through; and
  • Pace yourself and try and relax as much as possible to ensure you can put the effort in on the faster ones and give yourself the best chance of completing what is going to be a challenging session for most of us.

See you Saturday!

Rob

 

Lane 1 – Saturday 29th February 2020

Leap Year Swim 2020

20 x 100s f/c, swum as 4 sets of 5

    Set 1: swum off 1:40

    Set 2: swum off 1:25

    Set 3: swum off 1:35, 1-5 prog

    Set 4: swum off 1:30, 1-5 prog

3 mins extra Leap Year Brucey Bonus Rest

32 x 50 f/c

12 x 50m every 4th 50m fast (off 45sec)

10 x 50m every 3rd fast (off 50sec)

6 x 50m every 2nd fast (off 55sec)

4 x 50m every 1 fast (off 60sec)

Swim Down – 200 own choice

 

Lane 2 – Saturday 29th February 2020

Leap Year Swim 2020

18 x 100s f/c, swum as

    Set 1: 5 x 100 off 1:55

    Set 2: 4 x 100 off 1:40

    Set 3: 5 x 100 off 1:50, 1-5 prog

    Set 4: 4 x 100 off 1:45, 1-4 prog

3 mins extra Leap Year Brucey Bonus Rest

28 x 50 f/c

12 x 50m every 4th 50m fast (off 50sec)

8 x 50m every 3rd fast (off 55sec)

5 x 50m every 2nd fast (off 60sec)

3 x 50m every 1 fast (off 65sec)

Swim Down – 200 own choice

 

Lane 3 – Saturday 29th February 2020

Leap Year Swim 2020

16 x 100s f/c, swum as 4 sets of 4

    Set 1: swum off 2:00

    Set 2: swum off 1:45

    Set 3: swum off 1:55, 1-4 prog

    Set 4: swum off 1:50, 1-4 prog

3 mins extra Leap Year Brucey Bonus Rest

28 x 50 f/c

12 x 50m every 4th 50m fast (off 55sec)

8 x 50m every 3rd fast (off 60sec)

5 x 50m every 2nd fast (off 65sec)

3 x 50m every 1 fast (off 70sec)

Swim Down – 200 own choice

 

Lane 4 – Saturday 29th February 2020

Leap Year Swim 2020

16 x 100s f/c, swum as 4 sets of 4

    Set 1: swum off 2:15

    Set 2: swum off 2:00

    Set 3: swum off 2:10, 1-4 prog

    Set 4: swum off 2:05, 1-4 prog

3 mins extra Leap Year Brucey Bonus Rest

22 x 50 f/c

10 x 50m every 4th 50m fast (off 60sec)

6 x 50m every 3rd fast (off 65sec)

4 x 50m every 2nd fast (off 70sec)

2 x 50m every 1 fast (off 75sec)

Swim Down – 200 own choice

 

 

This week it is the return of the Will Clarke set of 50s swum as a mix of fast and easy 50s with increasing amounts of rest.  The reason I really like this set is that it is a great mix of tight turnarounds near the start with a high frequency of high intensity efforts near the end when you are getting tired.  It also fits really well with our build of speed work towards the start of the season.

One of the things most people find most challenging about this set is varying their pace between the fast and slower 50s at the start of the set when the turnarounds are short.  You cannot say you have really mastered this set until you are able to vary the pace when the turnarounds are short so please do try your best to do this.  Try and use a fast and relaxed stroke rate, which we will be doing drills for before the main set, to make sure you can make the short turnarounds and still be fresh enough to push the faster efforts.

See you Saturday!

Rob

We are going to continue with more speed work this week and start with some drills to work on stroke rate before going into a main set of 100s swimming fast off a short turnaround time.  Try and relax as a much as possible when swimming fast and get the speed by swimming efficiently with a slightly higher stroke rate.  Think about applying a bit more pressure on the water during the back-end of the underwater pull to generate this higher stroke rate and speed without expending too much effort.  A slightly faster kick will also help increase your stroke rate.

See you Saturday!

Rob

It’s time to start adding some faster swims now as we build towards the start of the race season.  However, we’ve spent a lot of time over the Winter working on a good underwater stroke based on a good catch and push driven by rotation in your core.  This helps with a good distance per stroke and the trick to build speed is to increase stroke rate (i.e. strokes per minute) without decreasing your distance per stroke.

Try and do this by keeping your catch slow and patient and just squeezing as bit harder as you accelerate towards the end of the underwater part of the stroke.  Don’t rip it, though, as you will slip water.  The greater pressure during this push phase will push you forward a bit faster and your recovery and stroke rate will naturally increase.  Keeping a fast breath and short fast leg kick will also help with this.

We will be doing some drills on stroke rate after the main set today to help you work on this before we do some 100m pursuit swims to finish.

See you Saturday!

Rob

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