| Phase | Activity | TRT/Rest | Dist: | Dur: | Total | |
| 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
43/44 |
2:00 | 400 | 8 | 35 | |
| 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+ | ||
| Totals | 2800m | 1 hour |
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!
Coaching and Teaching Swimming 