Back to two swim sessions this week (and two early starts unfortunately) both continuing the recent themes for their respective days. It’s nearing the end of season now, so from mid-September – after Ironman Wales – I’ll be putting more focus on technique work and taking the pressure off times (a little).
Tuesday, 2nd September 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 200m Front crawl – pull | ||
| 2x | 50m Front crawl – building on 10s rest | |
| 800m | ||
| Main Set | ||
| 2-3x | 5x 100m Front crawl on 2:00* turn around 2x 25m front crawl – hard! on 1:00 turn around |
|
| * Turn around time should allow roughly 10s rest | ||
| 1,900m – 2,450m | ||
| Cool Down | ||
| 100m Front crawl – easy | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 2x | 50m Backstroke on 10s rest | |
| 100m Front crawl – easy | ||
| 2,300m – 2,850m | ||
More swimming to turn around times. This week mixing in some short sprint efforts at the end of each block.
Thursday, 4th September 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m As 25m Doggy paddle, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 4x | 50m Front crawl – descending on 15s rest | |
| 900m | ||
| Main Set | ||
| 3-6x | 400m Front crawl – effort above steady on 60s rest | |
| 2,100m – 3,300m | ||
| Main Set 2 | ||
| 8x | 50m Front crawl – building on 30s rest | |
| 2,500m – 3,700m | ||
| Cool Down | ||
| 100m Front crawl – easy | ||
| 200m Choice | ||
| 2,800m – 4,000m | ||
Lengthening out the reps to 400m today, but keeping the pacing above a steady, comfortable effort that can easily be fallen into on these long sets. There was good consistency in this session despite both lanes pushing themselves hard.
