CoachCox

Weekly Swim Sets: Thursday, 21st May 2015

As usual Thursday brings another set of three triathlon swim plans that I’ve coached for my local tri club. This week’s sessions feature quite a lot of 400m reps, something we’ll be seeing more of over the next month. We’ve been doing a lot of shorter efforts, but now I’m shifting up the distance for June.

Tuesday, 19th May 2015 – Endurance Swim Session

Tuesday, 19th May 2015 - Endurance Swim Session

Tuesday, 19th May 2015 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m 6-3-6 on 10s rest
50m Front crawl on 10s rest
2x 50m As 25m broken arrow drill, 25m front crawl on 10s rest
100m Front crawl
2x 50m Front crawl – building on 15s rest
800m
Main Set
200m Front crawl – pull on 40s rest
100m Front crawl – hard on 30s rest
200m Front crawl – pull on 40s rest
400m Front crawl – hard on 60s rest
200m Front crawl – pull on 40s rest
100m Front crawl – hard on 30s rest
200m Front crawl – pull on 40s rest
2,200m
Cool Down
2x 50m 6-3-6 Drill on 10s rest
100m Front crawl
2x 50m As 25m broken arrow drill, 25m front crawl on 10s rest
100m Front crawl
100m Choice – easy
2,700m

Tuesday’s warm up looked at rotation and stroke recovery while its main set focussed on volume with a nasty hard 400m hidden in the middle.

Wednesday, 20th May 2015 – Endurance Swim Session

Wednesday, 20th May 2015 - Endurance Swim Session

Wednesday, 20th May 2015 – Endurance Swim Session
Warm Up
2x 100m Front crawl – easy on 10s rest
2x 100m as 50m 6-1-6 drill, 50m front crawl on 10s rest
2x 100m as 50m 6-3-6 drill, 50m front crawl on 10s rest
2x 100m Front crawl – building on 20s rest
800m
Main Set
2x 400m Front crawl – steady on 45s rest
100m Front crawl – HARD on 30s rest
2x 400m Front crawl – steady on 45s rest
100m Front crawl – HARD on 30s rest
2,600m
Cool Down
200m Choice – easy
2,800m

Wednesday’s session kept the 400s steady, but threw in some tough 100m efforts between the longer reps. Lots of the swimmers pushed on to hit the full 2,800m or stretched it for a round 3K.

Thursday, 21st May 2015 – Endurance Swim Session

Thursday, 21st May 2015 - Endurance Swim Session

Thursday, 21st May 2015 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m as 25m front scull, 25m front crawl on 10s rest
2x 50m as 25m mid scull, 25m front crawl on 10s rest
2x 50m as 25m rear scull, 25m front crawl on 10s rest
2x 50m as 25m scull progression, 25m front crawl on 10s rest
100m Front crawl
2x 50m Front crawl – building on 10s rest
900m
Main Set
400m Front crawl – steady on 60s rest
400m Front crawl – 50m hard, 350m steady on 60s rest
400m Front crawl – 100m hard, 300m steady on 60s rest
400m Front crawl – 200m hard, 200m steady on 60s rest
400m Front crawl – hard on 60s rest
2,900m
Main Set 2
3x 100m Front crawl – 75m easy, 25m hard on 20s rest
3x 100m Front crawl – 50m easy, 50m hard on 20s rest
3,500m
Cool Down
100m Front crawl – easy
200m Choice
3,200m – 3,800m

Thursday’s session was the toughest of the week with each 400m rep harder than the last. Pretty much ensured everyone was tired by the end of the session.

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