CoachCox

Weekly Swim Sets: Thursday, 23rd April 2015

This week’s set of triathlon swim plans includes more open water practice, another (hard) pyramid set and some long pull buoy work too.

Tuesday, 21st April 2015 – Endurance Swim Session

Tuesday, 21st April 2015 - Endurance Swim Session

Tuesday, 21st April 2015 – Endurance Swim Session
Warm Up
400m Front crawl
2x 50m As 25m front scull, 25m front crawl on 10s rest
50m Front crawl
2x 50m as 25m doggy paddle, 25m front crawl on 10s rest
50m Front crawl
3x 50m Front crawl – building on 15s rest
850m
Main Set
100m Front crawl – steady on 20s rest
200m Front crawl – building on 35s rest
300m Front crawl – building on 50s rest
400m Front crawl – steady on 60s rest
300m Front crawl – hard on 50s rest
200m Front crawl – hard on 35s rest
100m Front crawl – steady on 20s rest
2,450m
Cool Down
200m Choice
2,650m

I was recently asked if I’d heard of pyramid sets; where the session builds up and then comes down. Of course I had, but I didn’t see them as an excuse for an easy finish. So I constructed this pyramid for my Tuesday groups – volume goes up and down, but the swimming gets harder.

Wednesday, 22nd April 2015 – Endurance Swim Session

Wednesday, 22nd April 2015 - Endurance Swim Session

Wednesday, 22nd April 2015 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m 6-1-6 Drill on 10s rest
50m Front crawl on 10s rest
2x 50m 6-3-6 Drill on 10s rest
50m Front crawl on 10s rest
100m Front crawl – building
800m
Main Set
3x 100m Front crawl – building on 30s rest
Deep water start – away from wall
300m Front crawl – pull on 50s rest
Drafting, change lead each 50m
3x 100m Front crawl – hard on 30s rest
Deep water start – away from wall
300m Front crawl – pull on 50s rest
Drafting, change lead each 50m
3x 100m Front crawl – hard on 30s rest
Deep water start – away from wall
300m Front crawl – pull on 50s rest
Drafting, change lead each 50m
2,600m
Cool Down
200m Choice
2,800m

This week Wednesday’s group got to practice some open water skills, again with the deep water starts (in shallow water, but away from the wall) and more coach sanctioned drafting. I’ve got a big group on Wednesdays now and this session worked well with them all.

Thursday, 23rd April 2015 – Endurance Swim Session

Thursday, 23rd April 2015 - Endurance Swim Session

Thursday, 23rd April 2015 – Endurance Swim Session
Warm Up
400m Front crawl
2x 50m Front crawl single arm drill on 15s rest
Switch arm at 25m
100m Front crawl
2x 50m Unco drill on 20s rest
100m Front crawl
3x 50m Front crawl – building on 15s rest
50m Front crawl – easy
1,000m
Main Set
2-4x 400m Front crawl – pull on 50s rest
2x 50m Front crawl – hard on 40s rest
2,000m – 3,000m
Main Set 2
8x 50m Front crawl on 20s rest
Odds: easy
Evens: building
2,400m – 3,400m
Cool Down
100m Front crawl
100m Choice (not front crawl)
2,600m – 3,600m

Thursday’s set was more of a classic – a mix of longer pull reps with short sharp efforts in between. We also moved back to the side lanes meaning I can watch my swimmers much more closely.

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