CoachCox

Weekly Swim Sets: Thursday, 3rd July 2014

As usual two triathlon swim sessions to look at this week.

Tuesday, 1st July 2014 – Endurance Swim Session

Tuesday, 1st July 2014 - Endurance Swim Session

Tuesday, 1st July 2014 – Endurance Swim Session
Warm Up
400m Front crawl
100m Front crawl – kick
4x 50m Front crawl – building on 15s rest
100m Front crawl
800m
Main Set
6x 100m Front crawl – easy on 20s rest
25m front crawl – best effort on 20s rest
4-6x 100m Front crawl – easy on 20s rest
50m front crawl – best effort on 20s rest
2,150m – 2,350m
Cool Down
50m Backstroke
50m Front crawl – kick
100m Choice
50m Front crawl
2,400m – 2,600m

Continuing the sprinting theme from last week I started to extend the duration of high intensity work for Tuesday’s swimmers. Lot’s of easy swimming, reasonable rest periods and some hard efforts between them.

Thursday, 3rd July 2014 – Endurance Swim Session

Thursday, 3rd July 2014 - Endurance Swim Session

Thursday, 3rd July 2014 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m as 25m catch-up, 25 front crawl on 15s rest
100m Front crawl
2x 50m Front crawl – kick on 15s rest
100m Front crawl
4x 50m Front crawl – descending on 15s rest
900m
Main Set
2-3x 3x 200m Front crawl – pull and paddles on 30s rest
2x 100m front crawl – hard, sprint last 25m on 30s rest
2,500m – 3,300m
Main Set 2
4x 100m Front crawl – easy on 30s rest
50m front crawl – best effort on 30s rest
3,100m – 3,900m
Alternate Medley Set
4x 50m Fly – drill (biondi) on 15s rest
100m Medley on 30s rest
3x 50m Backstroke – drill (single arm, catch up, kick) on 15s rest
100m Medley on 30s rest
2x 50m Breaststroke – drill (2 stroke, 1 kick) on 15s rest
100m Medley on 30s rest
50m Front crawl – drill (catch up) on 15s rest
100m Medley on 30s rest
(additional 900m)
Cool Down
100m Backstroke
100m Front crawl – easy
2,700m – 4,400m

There’s a lot in today’s set, but not all of it was used. The medley option is very much dependent on the mix of swimmers who turn up and this week we didn’t use it. We worked through 2 or 3 reps of the main set depending on the lane and finished with the second main set for those staying longer.

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