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Weekly Swim Sets: Thursday, 24th July 2014

This week’s pair of coached swim session for my local triathlon club.

Tuesday, 22nd July 2014 – Endurance Swim Session

Tuesday, 22nd July 2014 - Endurance Swim Session

Tuesday, 22nd July 2014 – Endurance Swim Session
Warm Up
200m Front Crawl
2x 50m Front crawl – kick on 10s rest
200m Front Crawl – pull
4x 25m Front crawl – descending on 10s rest
4x 50m Front crawl – descending on 20s rest
800m
Main Set
4x 3x 100m Front crawl – descending on 30s rest
30s extra rest
50m front crawl – best effort on 30s rest
2,200
Bonus Set
8x 25m Front crawl
odds: easy on 30s rest
evens: sprint on 5s rest
2,400
Cool Down
100m Front crawl – pull
50m Front crawl – kick
100m Choice
2,450m -2,650m

Tuesday’s session went for a little more variation in pace with repeated descending sets (time taken for each rep descends) and some short, hard efforts on top.

Thursday, 24th July 2014 – Endurance Swim Session

Thursday, 24th July 2014 - Endurance Swim Session

Thursday, 24th July 2014 – Endurance Swim Session
Warm Up
200m Front crawl
2x 50m As 25m front scull, 25m front crawl on 10s rest
200m Front crawl – pull
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
200m Front crawl
800m
Main Set
1000m Front crawl – steady, every 5th length hard on 90s rest
2x 500m Front crawl – steady, every 5th length hard on 45s rest
4x 250m Front crawl – steady, every 5th length hard on 30s rest
3,800m
Main Set 2
8x 50m Front crawl on 20s rest
odds: easy
evens: hard
4,200m
Cool Down
100m Front crawl – kick
100m Front crawl
100m Choice (not front crawl)
4,100m-4,500m

Thursday was at the other end of the spectrum with long reps in the main set. Throwing in a few hard lengths helps keep swimmers engaged and counting lengths properly! In a 25m pool rather than every 5th length being hard every 9th and 10th should be (last 50m of each 250m segment).

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