CoachCox

Weekly Swim Sets: Thursday, 11th September 2014

As usual, this week’s two swim sessions coached for the local triathlon club.

Tuesday, 9th September 2014 – Endurance Swim Session

Tuesday, 9th September 2014 - Endurance Swim Session

Tuesday, 9th September 2014 – Endurance Swim Session
Warm Up
600m Front crawl – every 4th length harder
2x 50m Front crawl – kick on 10s rest
2x 50m Front crawl – building on 10s rest
800m
Main Set
3x 200m Front crawl on 4:00* turn around
* Turn around time should allow roughly 15-20s rest
6x 100m Front crawl on 2:00* turn around
* Turn around time should allow roughly 10s rest
4-8x 50m Front crawl on 1:05* turn around
* Turn around time should allow roughly 15-20s rest
2,200m – 2,400m
Cool Down
2x 50m Front crawl – kick on 10s rest
100m Choice (not front crawl)
100m Front crawl
2,500m – 2,700m

Tuesday’s set continued to work to a turn around time finishing with some harder effort over 50m reps.

Thursday, 11th September 2014 – Endurance Swim Session

Thursday, 11th September 2014 - Endurance Swim Session

Thursday, 11th September 2014 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl – kick on 10s rest
100m Front crawl – easy
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
4x 50m Front crawl – easy, last 15m hard on 15s rest
800m
Main Set
4x 50m Front crawl – descending on 20s rest
4x 100m Front crawl – descending on 30s rest
4x 200m Front crawl – descending on 45s rest
4x 100m Front crawl – descending on 30s rest
4x 50m Front crawl – descending on 20s rest
2,800m
Main Set 2
4x 200m Front crawl – broken as 150m easy, 5s rest, 50m hard on 45s rest
3,600m
Cool Down
100m Choice
100m Front crawl – easy
3,800m

Lots of variability in pace for today’s session to help break down the volume.

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