This week’s coached triathlon swim sessions.
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
| 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.
