CoachCox

Weekly Swim Sets: Thursday, 2nd April 2015

This week I have three triathlon swim plans, only two of which I delivered pool side; the third I left with my Thursday morning swimmers to work through on their own. Another missed session. My attendance record should improve again in April, March has been a difficult month.

As I wasn’t there, I don’t have a picture of this morning’s set. I do, however, have a PDF: Endurance Swim Session – 2nd April 2015.

Tuesday, 31st March 2015 – Endurance Swim Session

Tuesday, 31st March 2015 - Endurance Swim Session

Tuesday, 31st March 2015 – Endurance Swim Session
Warm Up
400m Front crawl
50m as 25m front scull, 25m front crawl on 10s rest
50m as 25m mid scull, 25m front crawl on 10s rest
50m as 25m rear scull, 25m front crawl on 10s rest
50m as 25m scull progression, 25m front crawl on 10s rest
100m Front crawl
4x 50m Front crawl – building
900m
Main Set
5x 100m Front crawl – last 25m hard on 30s rest
4x 100m Front crawl – last 50m hard on 35s rest
3x 100m Front crawl – last 75m hard on 40s rest
2x 100m Front crawl – hard on 45s rest
2,300m
Cool Down
200m Choice
2,500m

A tough main set today, but as we’ve come to the end of March races aren’t too far away. There’s going to be more hard work in the next couple of months along with some open water skills practice to ensure swimmers are ready for the triathlon season.

Wednesday, 1st April 2015 – Endurance Swim Session

Wednesday, 1st April 2015 - Endurance Swim Session

Wednesday, 1st April 2015 – Endurance Swim Session
Warm Up
400m Front crawl
50m Catch up drill on 10s rest
100m Front crawl
50m Half catch up drill on 10s rest
100m Front crawl
3x 50m Front crawl – 25m easy, 25m hard on 10s rest
850m
Main Set
3-4x 400m Front crawl on 60s rest
1: Steady
2: Last 100m hard
3: Last 200m hard
4: Last 300m hard
2,050m – 2,450m
Cool Down
2x 50m Catch up drill on 10s rest
50m Front crawl on 10s rest
200m Choice
2,450m-2,850m

We don’t often do 400m reps on Wednesday, but I wanted to push through a longer set this week. I didn’t want to plod through so the 400s get progressively harder as the session goes on.

Thursday, 2nd April 2015 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl kick on 10s rest
100m Front crawl
2x 50m As 25m front scull, 25m front crawl on 10s rest
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
100m Front crawl
2x 50m Front crawl – hard on 20s rest
1,000m
Main Set
6x 200m Front crawl on 40s rest
Odds: steady
Evens: building
4x 200m Front crawl on 40s rest
Odds: steady
Evens: hard
3,000m
Main Set 2
3x 100m Front crawl – 25m hard, 75m easy on 20s rest
3x 100m Front crawl – 75m easy, 25m hard on 20s rest
3,600m
Cool Down
50m Front crawl kick
50m Front crawl – easy
100m Choice (not front crawl)
3,200m – 3,800m

As I won’t be there to supervise I’ve left a straightforward session for my Thursday group. Built around 200s with a gradual build up of the intensity over the reps. In line with the other sessions this week really.

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