CoachCox

Weekly Swim Sets: July 25th, 2013

This week’s coached swim sessions – more threshold and endurance work.

Tuesday 23rd July 2013 – Threshold Session

Tuesday 23rd July 2013 - Threshold Swim Session

Tuesday 23rd July 2013 – Threshold Session
Warm Up
200m Front crawl – easy
4x 50 Front crawl – pull on 15s rest
Breathing every 5, 7, 5 and 3
4x 50 Front crawl – building on 15s rest
600m
Main Set
2x 5x 100m Front crawl – CSS/Threshold on 20s rest
1x 400m Front crawl – CSS/Threshold on 60s rest
2,400m
Cool Down
200m Choice – easy
2,600m

Plain threshold this week – starting with some 100s, then trying to hold the pace through a 400.

Thursday 25th July 2013 – Endurance Session

Thursday 25th July 2013 - Endurance Swim Session

Thursday 25th July 2013 – Endurance Session
Warm Up
100m Choice – easy
4x 50m Front crawl kick on 10s rest
3x 100m Front crawl pull on 15s rest
2x 200m Front crawl negative split on 20s rest
1,000m
Main Set
3x 400m Front crawl as:
1: Hard on 30s rest
2-3: Steady, pull and paddles on 30s rest
2x 400m Front crawl as:
1: Hard(er) on 20s rest
2: Steady, pull and paddles on 30s rest
400m Front crawl hard(est) on 10s rest
3,400m
Cool Down
200m Choice – easy
3,600m

An endurance session mixing in some pull and paddle work with a few harder 400s. Everyone was out by 3,000m so no chance for a bonus set this week.

Comments