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Weekly Swim Set: Thursday, 20th March 2014

Races aren’t too far away so for this week’s triathlon swim sessions I decided it was time to start increasing the work load and putting a little more intensity into some of my sets. Tuesday’s swimmers in particular received the main brunt of that change. Here are his week’s pair of swim sets.

Tuesday, 18th March 2014 – Endurance Swim Session

Tuesday, 18th March 2014 - Endurance Swim Session

Tuesday, 18th March 2014 – Endurance Swim Session
Warm Up
300m Front crawl – easy
2x 50m Front crawl – kick on 15s rest
2x 50m Front crawl on 15s rest
2x 50m As 25m doggy paddle, 25m front crawl on 15s rest
2x 50m Front crawl on 15s rest
2x 50m Front crawl – kick on 15s rest
2x 100m Front crawl – building on 25s rest
1,000m
Main Set
4/5x 250m Front crawl on 40s rest
1: steady
2: 200m steady, 50m hard
3: 150m steady, 100m hard
4: 100m steady, 150m hard
5: steady
60s Rest
250m Front crawl – hard
2,000m – 2,500m
Cool Down
200m Choice
2,200m – 2,700m

Variation in pacing is a regular theme on the Tuesday session, but this time I stepped it up with a fifth of the session being performed at a hard pace. It is a jump on recent weeks and I won’t keep every week at this level right now, but I wanted to give a shock to the system and make sure my swimmers know it won’t be getting easier.

Thursday, 20th March 2014 – Endurance Swim Session

Thursday, 20th March 2014 - Endurance Swim Session

Thursday, 20th March 2014 – Endurance Swim Session
Warm Up
300m Choice – easy
2x 50m As 25m straight arm recovery, 25m front crawl on 15s rest
2x 50m As 25m finger drag, 25m front crawl on 15s rest
2x 50m Front crawl on 15s rest
2x 150m Front crawl as 50m pull, 50m kick, 50m stroke on 20s rest
900m
Main Set
3/4x 300m Front crawl – pull and paddles on 30s rest
4x 50m front crawl – building on 15s rest
2,400m – 2,900m
Main Set 2
5x 200m as 100m medley, 100m front crawl on 30s rest
3,400m – 3,900m
Alternative Main Set 2
5x 200m Front crawl as 50m hard, 150m steady on 30s rest
3,400m – 3,900m
Cool Down
200m Choice – easy
2,600m – 4,100m

Not quite so much intensity on Thursday – I tend to use this smaller session to focus on swimmers’ techniques. I usually include a mix of strokes towards the end for the stronger swimmers, but there’s interest in putting a little more work into technique outside of front crawl. They need it! Next week’s session will mix up the strokes throughout.

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