CoachCox

Weekly Swim Sets: June 20th, 2013

Another week means another pair of swim sessions. As it’s been asked a couple of times, to clarify – I’m not swimming, I am pool side coaching for my local triathlon club (BAD Tri). That said I do swim some of these sets when I go to the pool myself.

Tuesday 18th June 2013 – Threshold Session

Swim Session: Tuesday 18th June 2013

Tuesday 18th June 2013 – Threshold Session
Warm Up
200m Choice
2x 100m Front crawl – pull on 15s rest
4x 50m Front crawl – kick on 10s rest
4x 50m Front crawl on 15s rest
1, 3: Easy to hard
2, 4: Hard to easy
800m
Main Set
3x 50m Front crawl – threshold/CSS pace on 10s rest
100m Front crawl – threshold/CSS pace on 15s rest
150m Front crawl – threshold/CSS pace on 20s rest
200m Front crawl – threshold/CSS pace on 25s rest
2,300m
Extra
2x 150m Front crawl on 15s rest
Drafting practice, switch lead every 25m
When you lead: HARD
2,600m
Cool Down
1x 200m Choice, easy
2,800m

The main set this Tuesday was simple. Not necessarily a bad thing. The Extra set for those who reached it proved popular enough I’ll give it an upgrade to main set in the future.

Thursday 20th June 2013 – Endurance Session

Swim Session: Thursday 20th June 2013

Thursday 20th June 2013 – Endurance Session
Warm Up
400m Front crawl – every 4th length backstroke/breaststroke
3x 50m Front crawl on 10s rest
Build easy to hard each 50
3x 50m Front crawl on 10s rest
Hard to easy each 50
700m
Main Set
600m Front crawl – last 200m hard on 40s rest
450m Front crawl – last 150m hard on 30s rest
300m Front crawl – last 100m hard on 20s rest
150m Front crawl – last 50m hard on 10s rest
Pull buoys: use once in above reps, your choice
600m Front crawl – first 200m hard on 40s rest
450m Front crawl – first 150m hard on 30s rest
300m Front crawl – first 100m hard on 20s rest
150m Front crawl – first 50m hard on 10s rest
Pull buoys: use once in above reps, your choice (not the same distance as first time through)
3,700m
Bonus Set
2x 100m Front crawl on 15s rest
25m Breaststroke, 75m front crawl on 15s rest
25m Backstroke, 25m breaststroke, 50m front crawl on 15s rest
100m Medley on 15s rest
4,500m
Cool Down
200m Choice, easy
4,700m

Thursday’s set went down well despite being written after spending the evening in a beer garden, making the most of a rare sunny day. More varied pace work although actual pacing was not always as varied as it should have been. A long main set meant no one tackled the bonus set; one swimmer gave me 100 medley before their cool down.

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