CoachCox

Weekly Swim Sets: Thursday, 7th May 2015

This week’s set of three triathlon swim session contain the usual mix of hard efforts with heavy usage of the pull buoy in between.

Tuesday, 5th May 2015 – Endurance Swim Session

Tuesday, 5th May 2015 - Endurance Swim Session

Tuesday, 5th May 2015 – Endurance Swim Session
Warm Up
400m Front crawl
2x 50m Front crawl – catch up drill on 10s rest
50m Front crawl on 10s rest
100m Front crawl
2x 50m Front crawl – moderate/hard pacing on 10s rest
800m
Main Set
2-3x 300m Front crawl – pull on 40s rest
200m Front crawl – steady on 30s rest
100m Front crawl – hard on 20s rest
2,000m – 2,600m
Cool Down
2x 50m Front crawl kick on 10s rest
50m Front crawl on 10s rest
100m Choice – easy
2,300m – 2,900m

This session was relatively light weight when compared to some of my recent Tuesday sets; 300m hard swimming in total. A good continuous session for the swimmers that got the meters in.

Wednesday, 6th May 2015 – Endurance Swim Session

Wednesday, 6th May 2015 - Endurance Swim Session

Wednesday, 6th May 2015 – Endurance Swim Session
Warm Up
100m Front crawl
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
100m Front crawl
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
100m Front crawl
2x 50m Front crawl – building on 10s rest
100m Front crawl
2x 50m Front crawl – building on 10s rest
800m
Main Set
200m Front crawl – pull on 40s rest
4x 50m Front crawl – hard on 20s rest
200m Front crawl – pull on 40s rest
2x 100m Front crawl – hard on 30s rest
200m Front crawl – pull on 40s rest
4x 50m Front crawl – hard on 20s rest
200m Front crawl – pull on 40s rest
2x 100m Front crawl – hard on 30s rest
2,400m
Cool Down
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
200m Choice – easy
2,700m

This session tends to be crowded so to handle and ensure I can give feedback on drills I’m sticking to one drill per session from now on. This week it was my favourite: doggy paddle. The main set built on previous weeks increasing the number of hard repeats.

Thursday, 6th May 2015 – Endurance Swim Session

Thursday, 6th May 2015 - Endurance Swim Session

Thursday, 6th May 2015 – Endurance Swim Session
Warm Up
400m Front crawl
2x 50m As 25m straight arm recovery, 25m front crawl on 10s
2x 50m As 25m broken arrow, 25m front crawl on 10s
3x 100m Front crawl – descending on 20s rest
900m
Main Set
3-4x 300m Front crawl – steady on 45s rest
2x 100m Front crawl – hard on 45s rest
2,400m – 2,900m
Main Set 2
6x 100m Front crawl – 25m kick only, 75m full stroke on 30s rest
3,000m – 3,500m
Cool Down
200m Choice – easy
3,200m – 3,700m

Lots of deviation from the plans today. Firstly one new swimmer required individual attention to help him master body balance and breathing issues in his stroke. Then, for those staying the full 90 minutes, a few tweaks to the second main set made things more challenging (increasing the pace and sprinting the final 15m of each 100m rep).

Comments