CoachCox

Weekly Swim Set: Thursday, 13th March 2014

Back to regular work: sunny Lanzarote pools traded for hot, clammy Bristol pools. Two triathlon swim sessions delivered to my regular groups this week.

Tuesday, 11th March 2014 – Endurance Swim Session

Tuesday, 11th March 2014 - Endurance Swim Session

Tuesday, 11th March 2014 – Endurance Swim Session
Warm Up
400m Front crawl – easy
2x 100m Front crawl – pull on 20s rest
50m front crawl – kick on 10s rest
4x 50m front crawl – 25m easy, 25m hard on 20s rest
900m
Main Set
3/4/5x 200m Front crawl – pull on 20s rest
150m front crawl – 100m easy, 50m hard on 20s rest
1,950m – 2,650m
Cool Down
200m Choice
2,150m – 2,850m

Roughly picking up where I left the Tuesday sessions with a main set mixing a large portion of steady, consistent swimming with a small dose of harder work; overall volume adjusted for each lane as usual. It was easy to get back into the Tuesday routine and both groups are now working through these sessions well.

Thursday, 13th March 2014 – Endurance Swim Session

Thursday, 13th March 2014 - Endurance Swim Session

Thursday, 13th March 2014 – Endurance Swim Session
Warm Up
400m Choice – easy
2x 100m Front Crawl – kick
200m front crawl – pull
1,000m
Main Set
3/4x 400m Front crawl – steady (alternate reps with pull/paddle) on 40s rest
100m front crawl – Hard on 40s rest
2,500m – 3,000m
Additional Set
3/4x 200m Front crawl – steady (alternate reps with pull/paddle) on 30s rest
100m front crawl – Hard on 30s rest
3,400m – 4,200m
Cool Down
200m Choice – easy
3,600m – 4,400m

The Thursday session is growing, I might even have to bring out the whiteboard again instead of reading from my book. Again a mixed pace session with higher volumes at steady pacing, but some hard reps too. The smaller group size enables more flexibility in the session and input into individual strokes. The plans get tweaked as required. When the fast lane requested I substitute the hard 100m front crawl in the additional set with medley I was happy to oblige; we ned to work on some swimmers fly and breaststroke though.

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