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Weekly Swim Sets: Thursday, 14th May 2015

If this week’s three triathlon swim sessions have a theme it’s interspersed hard efforts. In fairness this is a common theme of mine, even though the focus is endurance I like to break things up with a variety of paces and get swimmers working hard for some of the session.

Tuesday, 12th May 2015 – Endurance Swim Session

Tuesday, 12th May 2015 - Endurance Swim Session

Tuesday, 12th May 2015 – Endurance Swim Session
Warm Up
200m Front crawl
2x 50m as 25m front scull, 25m front crawl on 10s rest
100m Front crawl
2x 50m as 25m doggy paddle, 25m front crawl on 10s rest
100m Front crawl
4x 50m Front crawl – 25m easy, 25m hard on 15s rest
800m
Main Set
200m Front crawl – easy/steady on 40s rest
2x 100m Front crawl – hard on 40s rest
200m Front crawl – easy/steady on 40s rest
4x 50m Front crawl – hard on 30s rest
200m Front crawl – easy/steady on 40s rest
8x 25m Front crawl – hard on 20s rest
200m Front crawl – easy/steady on 40s rest
2,200m
Cool Down
2x 50m as 25m front scull, 25m front crawl on 10s rest
100m Front crawl
200m Choice
2,600m

The length of each hard rep drops over the course of Tuesday’s main set, the aim being that swimmers hold or even improve their pace despite building fatigue.

Wednesday, 13th May 2015 – Endurance Swim Session

Wednesday, 13th May 2015 - Endurance Swim Session

Wednesday, 13th May 2015 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl catch up drill on 10s rest
100m Front crawl
2x 50m Front crawl catch up drill on 10s rest
100m Front crawl
4x 50m Front crawl – building on 15s rest
900m
Main Set
2x 200m Front crawl – steady on 40s rest
4x 50m Front crawl – building on 30s rest
4x 25m Front crawl – hard on 20s rest
2x 200m Front crawl – steady on 40s rest
4x 50m Front crawl – building on 30s rest
2,600m
Cool Down
200m Choice (mix strokes)
2,800m

Last week was an intensive session, I wanted to back things off a little this week. Still some hard swimming, particularly in the middle of the set, but not quite so tough. The 25m reps in the middle should be sprint efforts, hard as you can.

Thursday, 14th May 2015 – Endurance Swim Session

Thursday, 14th May 2015 - Endurance Swim Session

Thursday, 14th May 2015 – Endurance Swim Session
Warm Up
200m Front crawl
2x 50m Front crawl kick on 10s rest
100m Front crawl
100m Front crawl kick
2x 50m Front crawl kick on 10s rest
100m Front crawl
2x 50m Front crawl – hard as 15m kick only, 35m full stroke on 10s rest
900m
Main Set
2x 200m Front crawl – steady on 45s rest
200m Front crawl – 50m hard, 150m steady on 45s rest
200m Front crawl – 100m hard, 100m steady on 45s rest
200m Front crawl – 150m hard, 50m steady on 45s rest
200m Front crawl – hard on 45s rest
2,900m
Main Set 2
3-4x 100m Front crawl – steady on 30s rest
2x 50m Front crawl – hard on 30s rest
3,500m – 3,700m
Cool Down
100m Choice
3,600m – 3,800m

To finish the week a set of 200s that starts hard then eases off; each rep builds on the last until there’s one full 200m hard rep. Twice through the lot for the swimmers staying in for the full 90 minutes.

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