CoachCox

Weekly Swim Sets: Thursday, 14th August 2014

As usual, another week and another pair of coached triathlon swim sets.

Tuesday, 12th August 2014 – Endurance Swim Session

Tuesday, 12th August 2014 - Endurance Swim Session

Tuesday, 12th August 2014 – Endurance Swim Session
Warm Up
400m Front crawl
200m Front crawl – pull
2x 100m Front crawl – building on 30s rest
800m
Main Set
5x 100m Front crawl on 2:00* turn around
* Turn around time should allow roughly 5-10s rest
5x 200m Front crawl on 2:00* turn around
* Turn around time should allow roughly 10-15s rest
4x 25m Front crawl – hard on 60s turn around
2,400m
Cool Down
100m Front crawl – pull
100m Backstroke
100m Front crawl – easy
2,700m

Continuing the turn around theme and extending the reps out to 200m (with a tightening on time). That’s pretty much the pattern for the rest of the month – a build up in distance and a tightening of times with a little bit of sprinting thrown in to finish things off.

Thursday, 14th August 2014 – Endurance Swim Session

Thursday, 14th August 2014 - Endurance Swim Session

Thursday, 14th August 2014 – Endurance Swim Session
Warm Up
500m Front crawl
4x 50m Front crawl – descending on 10s rest
2x 50m Front crawl – kick on 10s rest
100m Front crawl – building
900m
Main Set
200m Front crawl – pull on 30s rest
100m Front crawl – hard on 30s rest
200m Front crawl – pull on 30s rest
200m Front crawl – hard on 45s rest
200m Front crawl – pull on 30s rest
100m Front crawl – hard on 30s rest
200m Front crawl – pull on 30s rest
2,100
Main Set 2
4x 300m Front crawl – steady, last 50m hard on 30s rest
3,300m
Cool Down
2x 50m Front crawl – kick on 10s rest
100m Backstroke – easy
200m Front crawl – easy
3,700m

Thursday’s theme on the other hand sticks with variation in pace and volume in general. Shorter reps in the main set today to allow a bit more intervention with swimmers. Otherwise a very routine Thursday session.

Comments