CoachCox

Weekly Swim Sets: Thursday, 30th April 2015

All three of this week’s triathlon swim sessions mix slightly longer reps with some shorter harder efforts through the main sets. The other major news is I got a new pen, which makes all the boards much more easily read (within the limits of my handwriting).

Tuesday, 28th April 2015 – Endurance Swim Session

Tuesday, 28th April 2015 - Endurance Swim Session

Tuesday, 28th April 2015 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl kick on 10s rest
200m Front crawl
100m Front crawl kick
3x 50m Front crawl – descending on 15s rest
850m
Main Set
3x 200m Front crawl – pull on 40s rest
2x 100m Front crawl – hard on 30s rest
2-4x 50m Front crawl – steady on 10s rest
50m Front crawl – kick on 10s rest
2,250m – 2,450m
Cool Down
100m Front crawl – easy
100m Choice
2,450m – 2,650m

Nothing too long in this session, but the hard reps are pushed out to 100m and there’s quite a bit of kick, particularly for faster athletes who cover the longer distance.

Wednesday, 29th April 2015 – Endurance Swim Session

Wednesday, 29th April 2015 - Endurance Swim Session

Wednesday, 29th April 2015 – Endurance Swim Session
Warm Up
400m Front crawl
50m As 25m straight arm recovery, 25m front crawl
50m Front crawl
50m As 25m broken arrow, 25m front crawl
50m Front crawl
50m As 25m finger drag, 25m front crawl
50m Front crawl
4x 50m Front crawl – 25m easy, 25m hard on 15s rest
900m
Main Set
200m Front crawl – pull on 30s rest
4x 25m Front crawl – hard on 20s rest
400m Front crawl – pull on 45s rest
4x 50m Front crawl – hard on 30s rest
200m Front crawl – pull on 30s rest
4x 25m Front crawl – hard on 20s rest
400m Front crawl – pull on 45s rest
4x 50m Front crawl – hard on 30s rest
2,700m
Cool Down
100m Choice
2,800m

A contrast between steady swimming with the pull buoy and short, hard efforts that follow. The warm up focuses on the recovery cycle of the stroke. Lesson learned today: with large groups stick to one or two drills at most and repeat to enable better performance.

Thursday, 30th April 2015 – Endurance Swim Session

Thursday, 30th April 2015 - Endurance Swim Session

Thursday, 30th April 2015 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m As 25m finger drag, 25m front crawl on 10s rest
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
2x 50m Front crawl – building on 10s rest
100m Front crawl – easy
2x 100m Front crawl – building on 20s rest
900m
Main Set
100m Front crawl – steady on 20s rest
100m Front crawl – alternating easy/hard every 50m on 20s rest
200m Front crawl – steady on 30s rest
200m Front crawl – alternating easy/hard every 50m on 30s rest
400m Front crawl – steady on 45s rest
400m Front crawl – alternating easy/hard every 50m on 45s rest
2,300m
Main Set 2
4-6x 100m Front crawl – easy on 10s rest
50m Front crawl – hard on 30s rest
2,900m – 3,200m
Cool Down
100m Front crawl – easy
200m Choice
3,200m – 3,500m

The big swim of the week and I could have given the swimmers more. Mixed pace is the best description; a gradually building main set that starts with a steady effort and then asks for surges in pace over the distance.

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