CoachCox

Weekly Swim Set: Thursday, 16th January 2014

Another week, another set of swim sessions coached at the local triathlon club. Here’s this week’s pair of swim sets.

Tuesday, 14th January 2013 – Endurance Session

Swim Set - Tuesday, 14th January 2014

Tuesday, 14th January 2013 – Endurance Session
Warm Up
300m Front crawl
200m Front crawl – alternate 25m breathe every 3, 25m breathe every 5
100m Front crawl – pull
50m Front crawl – building
650m
Main Set
400m Front crawl – steady on 40s rest
200m Alternating 25m front crawl, 25m backstroke on 30s rest
400m Front crawl – pull on 40s rest
200m Front crawl – building on 30s rest
400m Front crawl – steady on 40s rest
200m Front crawl – 150m steady, 5s rest, 50m hard on 30s rest
2,450m
Bonus Set
400m Front crawl – pull on 40s rest
200m Front crawl – 100m steady, 5s rest, 100m hard on 30s rest
400m Front crawl – building on 40s rest
200m Front crawl – pull on 30s rest
3,050m/3,650m
Cool Down
100m Choice
2,550m/3,150m/3,750m

A little bit longer for the Tuesday session this week, but with plenty of variety within the main set. There’s the option to extend this out much further (I have to cover a wide range of swimming abilities in the two groups) and to make a much bigger session of it.

Thursday, 16th January 2013 – Endurance Session

Swim Set - Thursday, 16th January 2014

Thursday, 16th January 2013 – Endurance Session
Warm Up
400m Front crawl
2x 50m As 25m doggy paddle, 25m front crawl on 15s rest
2x 100m As 50m fist Drill, 50m front crawl on 15s rest
3x 100m Front crawl – building on 25s rest
1,000m
Main Set
4x 200m Front crawl – pull on 30s rest
4x 50m Front crawl on 15s rest
2x 100m Front crawl – building on 30s rest
50m reps as:
1: breathe every 3, 5, 7, 3
2: descending
3: breathe every 3, 5, 7, 3
4: descending
3,400m
Bonus Set
8x 100m Front crawl on 20s rest
descending 1-4, 5-8
4,200m
Cool Down
200m Choice
3,600m/4,400m

On the other hand I kept the reps much shorter than usual for the Thursday session and mixed up the main set with a few hypoxic lengths for good measure. Note the picture and the table are slightly different as I extended the warm-up a little – it was the usual small group so I tend to go with what’s working for the athletes present. Lot’s of focus on high elbows and developing the catch this week.

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