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Weekly Swim Sets: Thursday, 7th August 2014

Back to the pool this week with another two swim sessions for the local triathlon club.

Tuesday, 5th August 2014 – Endurance Swim Session

Tuesday, 5th August 2014 - Endurance Swim Session

Tuesday, 5th August 2014 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl – kick on 10s
300m Front crawl
2x 50m Front crawl – building on 10s
800
Main Set
5x 50m Front crawl on 1:00* turn around
*Turn around time should allow roughly 10s rest
10x 100m Front crawl on 2:00* turn around
*Turn around time should be double the 50m turn around
5x 50m Front crawl on 0:55* turn around
*Turn around time should be tighter than initial 50m turn around
2,300m
Cool Down
2x 50m Front crawl – kick on 10s rest
100m Backstroke – easy
100m Front crawl – easy
2,700m

Most of the time I use rest intervals in my sessions because there’s a lot of variability in the swimmers who turn up. This month though, I’m going to use turn around times to focus efforts. A little more work to organise swimmers in their lanes, but once set, they don’t allow for any slacking during the main set.

Thursday, 7th August 2014 – Endurance Swim Session

Thursday, 7th August 2014 - Endurance Swim Session

Thursday, 7th August 2014 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl – building on 10s rest
200m Front crawl
2x 50m Front crawl – building on 10s rest
100m Front crawl
2x 50m Front crawl – building on 10s rest
900m
Main Set
100m Front crawl – steady on 20s rest
200m Front crawl – steady on 30s rest
300m Front crawl – steady on 40s rest
400m Front crawl – 350m steady, 50m hard on 50s rest
300m Front crawl – 250m steady, 50m hard on 40s rest
200m Front crawl – 150m steady, 50m hard on 30s rest
100m Front crawl – hard
2,500m
Main Set 2
5x 200m Front crawl on 30s rest
paced – easy, steady, hard, steady, easy
3,500m
Cool Down
2x 50m Front crawl – kick on 10s
100m Front crawl
2x 50m Front crawl – kick on 10s
100m Choice
100m Front crawl – easy
4,000m

Two different pyramids for the Thursday swimmers – the first by distance and the second by intensity. Other than that this was a pretty straight forward session.

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