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Weekly Swim Sets: Thursday, 25th September 2014

This week’s pair of coached triathlon swim sessions. As the season is winding down I went easier on the swimmers with mostly steady paced sets.

Tuesday, 23rd September 2014 – Endurance Swim Session

Tuesday, 23rd September 2014 - Endurance Swim Session

Tuesday, 23rd September 2014 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl – kick on 10s rest
100m Front crawl
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
100m Front crawl
3x 50m Front crawl – building on 15s rest
850m
Main Set
5x 100m Front crawl on 30s rest
5x 200m Front crawl on 45s rest
2,350m
Cool Down
50m Choice – kick
100m Choice
2,500m

A simple main set – I left it up to the swimmers to decide on the exact pacing. No pressure to push times, but funnily when there are faster swimmers in the next lane people still seem to speed up.

Thursday, 25th September 2014 – Endurance Swim Session

Thursday, 25th September 2014 - Endurance Swim Session

Thursday, 25th September 2014 – Endurance Swim Session
Warm Up
400m Front crawl – easy
2x 100m Alternating 25m fist drill, 25m front crawl on 20s rest
2x 50m as 25m doggy paddle, 25m front crawl on 10s rest
100m Front crawl
3x 50m Front crawl on 15s rest
900m
Main Set
2-5x 300m Front crawl – pull on 45s rest
200m front crawl – steady on 30s rest
100m front crawl – building on 20s rest
2,150m – 3,950m
Cool Down
2x 50m Front crawl – kick on 10s rest
100m Front crawl – easy
100m Choice
2,450m – 4,250m

The pull buoy makes a return. It’s been a while since with used it in earnest, but today’s session mixed pull and a small variation in swim pacing for a long main set.

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