CoachCox

Weekly Swim Sets: Thursday, 10th April 2014

Here’s this week’s pair of coached triathlon swim sessions for the local triathlon club. An apparently confusing set for Tuesday matched with a much simpler session on Thursday.

Tuesday, 8th April 2014 – Endurance Swim Session

Tuesday, 8th April 2014 - Endurance Swim Session

Tuesday, 8th April 2014 – Endurance Swim Session
Warm Up
400m Front crawl
2x 50m As 25m fist drill, 25m front crawl on 15s rest
2x 50m As 25m doggy paddle, 25m front crawl on 15s rest
2x 50m Front crawl – steady on 15s rest
50m Backstroke on 15s rest
3x 50m Front crawl – descending on 15s rest
900m
Main Set
4x 100m Front crawl on 25s rest
1-3: steady
4: 25m hard, 75m easy
4x 100m Front crawl on 25s rest
1-2: steady
3: 25m hard, 75m easy
4: 50m hard, 50m easy
4x 100m Front crawl on 25s rest
1: steady
2: 25m hard, 75m easy
3: 50m hard, 50m easy
4: 75m hard, 25m easy
4x 100m Front crawl on 25s rest
1: 25m hard, 75m easy
2: 50m hard, 50m easy
3: 75m hard, 25m easy
4: hard
2,500m
Cool Down
200m Choice
2,700m

I like patterns in my swim sets, always have, and to my mind the main set was pretty simple – each block of 4x 100m the time spent at higher intensity grows. Easy. Except this takes ages to write on the 2 boards and just as long to fully explain to a certain segment of my squad! At least once they got it they enjoyed it.

Thursday, 10th April 2014 – Endurance Swim Session

Thursday, 10th April 2014 - Endurance Swim Session

Thursday, 10th April 2014 – Endurance Swim Session
Warm Up
300m Front crawl on 20s rest
100m Front crawl – kick on 20s rest
200m Front crawl on 20s rest
200m Front crawl – kick on 20s rest
100m Front crawl on 20s rest
100m Front crawl – kick on 20s rest
1,000m
Main Set
3-6x 200m Front crawl – pull and paddles on 30s rest
3-6x 100m Front crawl – hard on at least 40s rest
1,900m – 2,800m
Main Set 2
200m Medley order drills on 20s rest
5s rest after each 50m
2x 100m Medley – easy on 20s rest
200m Medley order drills on 20s rest
5s rest after each 50m
2x 100m Medley – steady on 30s rest
200m Medley order drills on 20s rest
5s rest after each 50m
2x 100m Medley – hard on 40s rest
3,100m – 4,000m
Cool Down
200m Choice
2,100m – 4,200m

So I stuck to something simpler for the main set today, some 200s with toys and some 100s hard on coach’s set off. No questions asked, everyone got on with the work I set. However nobody stayed for the medley set I was really looking forward to coaching so that one will be making a return shortly.

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