CoachCox

Weekly Swim Sets: Thursday, 5th June 2014

This week’s coached triathlon swim sessions.

Tuesday, 3rd June 2014 – Endurance Swim Session

Tuesday, 3rd June 2014 - Endurance Swim Session

Tuesday, 3rd June 2014 – Endurance Swim Session
Warm Up
300m Front crawl – easy
50m Front crawl – kick
200m Front crawl – pull
50m Front crawl – kick
300m Front crawl – building
50m Front crawl – kick
750m
Main Set
2x 200m Front crawl – pull on 30s rest
50m front crawl – hard on 20s rest
4x 100m Front crawl – pull on 20s rest
50m front crawl – hard on 20s rest
6x 50m Front crawl – pull on 10s rest
50m front crawl – hard on 20s rest
2,450m
Cool Down
100m Alternating front crawl/backstroke every 25m
50m Front crawl – kick
50m Front crawl – easy
2,650m

There’s been around 600m of hard efforts in total each week for the last month. Interestingly it’s when it’s broken down into 50m reps that people find it the hardest. Most of the group pushed themselves more than usual over these 50s, helped by the goal of matching or beating their time from the first rep.

Thursday, 5th June 2014 – Endurance Swim Session

Thursday, 5th June 2014 - Endurance Swim Session

Thursday, 5th June 2014 – Endurance Swim Session
Warm Up
400m Front crawl – easy
2x 50m Front crawl – kick on 15s rest
3x 100m Front crawl – descending on 30s rest
800m
Main Set
10x 200m Front crawl – consistent pacing on 30s rest
2,800m
Medley Set
4x 50m Fly – biondi drill on 20s rest
4x 50m Fly on 30s rest
100m Medley on 30s rest
4x 50m Backstroke – catch-up drill on 20s rest
4x 50m Backstroke on 30s rest
100m Medley on 30s rest
3,800m
Cool Down
2x 50m Front crawl (or fly) – kick on 15s rest
100m Choice – easy
3,000m – 4,000m

No toys! For once a session without pull buoys or paddles. They’ve become a common feature on Wednesdays, but I thought we’d go for something simple to see how everyone is swimming. Simple, but not easy – consistent pacing over 2,000m is still a challenge.

Comments

CoachCox

Coaching

Ironman Training

Ironman Analysis