|W/U||400m loosen FC||30” rest after 400m||400||8||10|
|MAIN||4 x 100m FC as 50m Pull/50m Kick||15” rest after each 100m||400||10||21|
|2 x 200m CH as 100m Pull, 50m Kick, 50m Stroke||30” rest after 200m||400||10||28|
|4 x 100m CH negative split||44/43
|8 x 50m CH Drills
FC: Zip Up; BC: Hesitation; BR: 2K1P; Fly: Single Arm.
|10” rest after each 50m||400||8||44|
|16 x 25m CH Race Pace, turn at end and finish ‘Feet On Wall’||Lane Clear or 5” rest after each 25m||400||8||52|
|2 x 200m CH Steady Swim||30” rest after 200m||400||8||60+|
The lead swimmer ignored the rest periods and barely managed the negative split. I should actively monitor the rest given, push for a specific effort or turn around time and make sure they take the appropriate test, otherwise it turns into a 1 hour plod at a Basic Aerobic pace.
Pace/Effort required should be indicated in the Main Set.
The splits were barely attempted. If I am taking splits I should call them out and expect, in this example, say 45/40, or 40/35. This would be easier if I increased the number of repetitions. Next week they’ll get 8 x 100m negative split for FC and CH.
The Race Pace 16 x 25m required greater pace and therefore longer rest. The lead swimmer, who others followed, cut the barely adequate 15” rest to 5” possibly in a desire to complete the 2800m distance. Better that I create more flexibility for the Swim Down and give a floating end of swim target of +/- 200m Similarly the ‘feet on wall’ is there for a reason – to counter the swimmers who always drift into the wall at the finish. To be repeated and policed!