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Weekly Swim Sets: Thursday, 21st August 2014

Here’s this week’s pair of coached triathlon swim sets.

Tuesday, 19th August 2014 – Endurance Swim Session

Tuesday, 19th August 2014 - Endurance Swim Session

Tuesday, 19th August 2014 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl – kick on 10s rest
100m Front crawl
2x 50m Front crawl – kick on 10s rest
2x 100m Front crawl – building on 20s rest
800m
Main Set
8x 50m Front crawl on 1:00* turn around
* Turn around time should allow roughly 5s rest
4x 100m Front crawl on 2:00* turn around
* Double previous turn around time
2x 200m Front crawl on 4:00* turn around
* Double previous turn around time
400m Front crawl on 8:00* turn around
* Double previous turn around time
2,400m
Cool Down
200m Choice
2,600m

Keeping the pressure of swimming to a turn around time and increasing the distance this week. Straight forward double up from 50s through to a single 400m rep.

Thursday, 21st August 2014 – Endurance Swim Session

Thursday, 21st August 2014 - Endurance Swim Session

Thursday, 21st August 2014 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m as 25m doggy paddle, 25m front crawl on 10s
100m Front crawl – easy
2x 50m as 25m doggy paddle, 25m front crawl on 10s
100m Front crawl – easy
4x 50m Front crawl – descending on 10s
900m
Main Set
3-5x 300m Front crawl – steady, pull on 60s rest
100m front crawl – hard on 30s rest
2,100m = 2,900m
Main Set 2
4-6x 100m Front crawl – easy on 30s rest
50m front crawl – hard on 60s rest
2,700m – 3,800m
Cool Down
200m Choice
2,900m – 4,000m

Lot’s of doggy paddle to start – the advantage of a small group is I could focus on some specific needs to work on the catch. The main set ended up a little harder than I’d originally planned with the full 100m as a hard effort, but paid off with some good splits being recorded.

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