CoachCox

Weekly Swim Sets: July 18th, 2013

Here are this week’s swim sets – threshold and endurance work this time round.

Tuesday 16th July 2013 – Threshold Session

Tuesday 16th July 2013 - Threshold Session

Tuesday 16th July 2013 – Threshold Session
Warm Up
300m Choice
2x 50m Front crawl kick on 10s rest
2x 50m Front crawl pull on 10s rest
2x 50m Front crawl build on 10s rest
600m
Main Set
2x 6x 100m Front crawl at threshold/CSS pace on 20s rest
2x 100m Front crawl – best effort on 20s rest
100m Front crawl – easy
2,300m
Bonus Set
4x 50m Front crawl as 25 easy, 25 hard on 10s rest
2,500m
Cool Down
200m Alternating 50 front crawl, 50 backstroke
2,700m

A simple set of 100m reps some at threshold and some a bit above. Not that doing lots of threshold reps and then pushing it a little bit more is easy mind.

Thursday 18th July 2013 – Endurance Session

Thursday 18th July 2013 - Endurance Session

Thursday 18th July 2013 – Endurance Session
Warm Up
400m Front crawl easy to steady
2x 50m as 25m Doggy paddle, 25m front crawl on 10s rest
2x 50m as 25m fist drill, 25m front crawl on 10s rest
4x 50m Front crawl on 15s rest
Descending 1-4
800m
Main Set
100m, 200m, 300m, 400m Front crawl
100m, 200m, 300m Front crawl
100m, 200m Front crawl
100m Front crawl
Allow 10s rest per 100m after each rep, so:
100m on 10s, 200m on 20s, 300m on 30s and 400m on 40s
2,800m
Bonus Set
4x 300m as 100m IM, 200m Front crawl on 30s rest
4,000m
Cool Down
200m Choice – easy
4,200m

A very straight forward main set today breaking up 2,000m of consistently paced front crawl. The bonus set mixed in some medley to challenge the faster lane a little more.

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