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
| 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
| 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
| 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.
