CoachCox

Weekly Swim Sets: Thursday, 10th July 2014

This week’s pair of swim sessions coached for the local Tri club.

Tuesday, 8th July 2014 – Endurance Swim Session

Tuesday, 8th July 2014 - Endurance Swim Session

Tuesday, 8th July 2014 – Endurance Swim Session
Warm Up
300m Front Crawl – easy
2x 50m As 25m straight arm recovery, 25m front crawl on 10s rest
100m Front Crawl
2x 50m As 25m zipper drill, 25m front crawl on 10s rest
100m Front Crawl – easy
4x 25m Front crawl – descending on 10s rest
900m
Main Set
4-5x 200m Front crawl – easy, pull on 30s rest
50m Front crawl – best effort on 30s rest
100m Front crawl – easy on 60s rest
2-4x 100m Front crawl – best effort on 60s rest
2,200m-2,650m
Cool Down
100m Backstroke – easy
2x 50m Front crawl – kick
100m Front crawl – easy
2,500m – 2,950m

Another week and another step up in the intensive work, finishing the main set with some 100m best efforts. I adjusted the set to ensure every lane gave me at least two.

Thursday, 10th July 2014 – Endurance Swim Session

Thursday, 10th July 2014 - Endurance Swim Session

Thursday, 10th July 2014 – Endurance Swim Session
Warm Up
400m Front crawl – easy
2x 50m Front crawl – kick on 10s rest
100m Front Crawl
2x 50m As 25m straight arm recovery, 25m front crawl on 10s rest
2x 50m As 25m zipper drill, 25m front crawl on 10s rest
100m Front Crawl – easy
2x 50m Front crawl – building on 10s rest
1,000m
Main Set
3x 400m Front crawl – steady on 45s rest
8x 50m Front crawl – alternating easy/hard each 50m on 20s rest
2-3x 400m Front crawl – steady on 45s rest
4-8x 50m Front crawl – alternating easy/hard each 50m on 20s rest
3,600m – 4,200m
Main Set 2
3x 100m Front crawl – descending on 30s rest
3x 100m Front crawl – descending on 30s rest
4,200m – 4,800m
Cool Down
200m Choice
3,800m-5,000m

My mathematics was seriously lacking when I wrote this set last night! The main set totalled way more than the 2,400m I’d worked out in my book, the correct distances and the adjustments I made for the slower lane are in the table above. Needless to say, nobody did the second main set this morning!

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