CoachCox

Weekly Swim Sets: August 15th, 2013

This week’s swim sessions coached for the triathlon club – some longer work at threshold pace and a session mixing paces.

Tuesday 13th August 2013 – Threshold Session

Tuesday 13th August 2013 - Threshold Swim Session

Tuesday 13th August 2013 – Threshold Session
Warm Up
400m Choice
4x 50m Front crawl alternating 50 Kick, 50 pull on 10s rest
4x 50m Front crawl as 25 easy, 25 hard on 15s rest
800m
Main Set
4x 400m Front crawl on 40s rest
1: 100m hard, 300m steady
1: 200m hard, 200m steady
1: 300m hard, 100m steady
1: 400m hard
2,400m
Cool Down
200m Choice
2,600m

We’ve not swum much over 200m for a while on the Tuesday session, so a simple set building the amount of intensity over the course of the main set.

Thursday 15th August 2013 – Varied Pace Session

Thursday 15th August 2013 - Varied Pace Swim Session

Thursday 15th August 2013 – Varied Pace Session
Warm Up
400m Choice
2x 50m Front crawl as 35m steady, 15m hard (high turn over) on 20s rest
2x 50m Front crawl as 25m steady, 25m hard (high turn over) on 20s rest
2x 50m Front crawl hard (high turn over) on 20s rest
100m Front crawl steady
800m
Main Set
3x 400m Front crawl pull and paddles on 30s rest
200m Front crawl steady on 20s rest
2x 50m Front crawl hard (high turn over) on 10s rest
2,900m
Cool Down
200m Choice
3,100m

Thursday is always a quiet session, but being holidays it was particularly so this week. With only one person booked in the night before I put the set together specifically for them by going some way to address their low arm turn over rate and inability to change pace. By the time I arrived at the pool a second swimmer had booked in with the opposite problem – a need to slow down and control their stroke. Their warm up was very different to the one above (lot’s of stroke counting and making them concentrate on what they were doing not how hard it felt).

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