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Weekly Swim Set: Thursday, 3rd April 2014

An unusual week of swim sessions because, for a change, the pull buoy barely makes an appearance in these sets – 200m total in the warm up on Tuesday. On top of that there was a bit more kick work than usual. I know, triathletes, they don’t need to kick, but when what kick you have creates drag or plays a role throwing balance out in the water it helps to learn to bring it under control.

Tuesday, 1st April 2014 – Endurance Swim Session

Tuesday, 1st April 2014 - Endurance Swim Session

Tuesday, 1st April 2014 – Endurance Swim Session
Warm Up
200m Front crawl – easy
100m Front crawl – kick
200m Front crawl – pull
100m Front crawl – kick
100m Front crawl
700m
Main Set
2x 3x 200m Front crawl – descending on 30s rest
3x 100m Front crawl – descending on 20s rest
2,500m
Cool Down
100m Choice
2,600m

Very simple this week. Warm up mixes swim and kick and the main set mixes pacing. As ever a reminder – descending sets go from an easy rep through to a hard rep, it’s pace that’s descending.

Thursday, 3rd April 2014 – Endurance Swim Session

Thursday, 3rd April 2014 - Endurance Swim Session

Thursday, 3rd April 2014 – Endurance Swim Session
Warm Up
400m Front crawl – easy
2x 50m Front crawl – kick on 15s rest
100m Front crawl – easy
2x 50m As 25m 6-1-6 drill, 25m front crawl on 15s rest
100m Front crawl – steady
2x 50m As 25m 6-3-6 drill, 25m front crawl on 15s rest
100m Front crawl – mod/hard
1,000m
Main Set
5-6x 300m Front crawl – steady on 40s rest
every 3rd length hard
2,500m – 2,800m
Main Set 2
2x 100m Front crawl on 20s rest
100m as 25m breaststroke, 75m front crawl on 20s rest
100m as 25m backstroke, 25m breaststroke, 50m front crawl on 20s rest
100m medley on 20s rest
2x 200m medley on 30s rest
3,700m-4,000m
Alternate Main Set 2
100m Front crawl – kick on 20s rest
100m Front crawl – 75m kick, 25m stroke on 20s rest
100m Front crawl – 50m kick, 50m stroke on 20s rest
100m Front crawl – 25m kick, 75m stroke on 20s rest
100m Front crawl on 20s rest
100m Front crawl – kick on 20s rest
100m Front crawl – 50m kick, 50m stroke on 20s rest
100m Front crawl on 20s rest
3,300m-3,600m
Cool Down
200m Choice
2,700m-4,200m

There were choices in the longer set today. Only two swimmers remained beyond the mixed pace main set, one working through the medley main set, the other working on their kick. Not what they would have readily chosen, but what the coach chose for them; they’ll thank me in the long run!

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