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Weekly Swim Sets: Thursday, 17th July 2014

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

Tuesday, 15th July 2014 – Endurance Swim Session

Tuesday, 15th July 2014 - Endurance Swim Session

Tuesday, 15th July 2014 – Endurance Swim Session
Warm Up
400m Front crawl – sighting on odd lengths
4x 50m Front crawl – breathing on 2, 3, 4, 5 on 20s rest
200m Front crawl – sighting on odd lengths
4x 50m Front crawl – 1st 15m hard, rest easy on 20s rest
1,000m
Main Set
All as deep water start
4x 100m Front crawl – 25m best effort, 75m easy on 20s rest
4x 100m Front crawl – 50m best effort, 50m easy on 25s rest
4x 100m Front crawl – 75m best effort, 25m easy on 30s rest
2x 100m Front crawl – best effort on 60s rest
2,400m
Cool Down
2x 50m Front crawl – kick
100m Backstroke
100m Front crawl – easy
2,700m

Sticking with this month’s theme of hard efforts I added a race start twist. The main set was completed without wall push offs for the starts; swimmers had to go from standing still (well floating) to top speed in just a few metres.

Thursday, 17th July 2014 – Endurance Swim Session

Thursday, 17th July 2014 - Endurance Swim Session

Thursday, 17th July 2014 – Endurance Swim Session
Warm Up
400m Front crawl – easy
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
2x 50m Front crawl on 10s rest
2x 100m As 50m fist drill, 50m front crawl on 20s rest
2x 100m Front crawl – building on 20s rest
1,000m
Main Set
5x 3x 100m Front crawl – descending
1: easy on 10s rest
2: steady on 20s rest
3: hard on 30s rest
2,500m
Main Set 2
3x 400m Front crawl – steady, every 4th length hard on 45s rest
3,700m
Cool Down
2x 50m Front crawl – kick
100m Front crawl – easy
2x 50m Front crawl – kick
100m Backstroke
2,900m – 4,100m

No miscalculations on distance this week. A few more drills to start based on the mix of swimmers booked in and a session that gave lots of opportunity to intervene. Being race season some sessions seem a little quiet, the plus is it’s much easier to work on specifics with those in the pool.

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