CoachCox

Weekly Swim Sets: Thursday, 28th May 2015

This week’s trio of triathlon swim plans – more hard 400s and a few hard 200s too for good mix. This week’s drills focussed on the catch with doggy paddle and fist drill; plus some variation in breathing patterns for Wednesday’s swimmers.

Tuesday, 26th May 2015 – Endurance Swim Session

Tuesday, 26th May 2015 - Endurance Swim Session

Tuesday, 26th May 2015 – Endurance Swim Session
Warm Up
400m Front crawl
2x 50m Front crawl – fist drill on 5s rest
50m Front crawl on 5s rest
100m Front crawl
4x 25m Front crawl – hard on 10s rest
800m
Main Set
100m Front crawl – steady on 20s rest
200m Front crawl – building on 40s rest
100m Front crawl – easy on 20s rest
400m Front crawl – hard on 60s rest
200m Front crawl – easy on 40s rest
400m Front crawl – hard on 60s rest
2,200m
Cool Down
100m Front crawl – easy
2x 50m Front crawl – fist drill on 5s rest
50m Front crawl on 5s rest
200m Choice
2,700m

As promised Tuesday’s session built on the week before with a second hard 400m rep. Next week will be building again.

Wednesday, 27th May 2015 – Endurance Swim Session

Wednesday, 27th May 2015 - Endurance Swim Session

Wednesday, 27th May 2015 – Endurance Swim Session
Warm Up
300m Front crawl
4x 50m Front crawl on 15s rest
1: 25m Breath every 3; 25m regular pattern
2: 25m Breath every 4; 25m regular pattern
3: 25m Breath every 5; 25m regular pattern
4: 25m Breath every 7; 25m regular pattern
100m Front crawl
4x 50m Front crawl – 25m easy, 25m hard on 15s rest
800m
Main Set
200m Front crawl – steady on 45s rest
200m Front crawl – 100m easy, 100m hard on 45s rest
200m Front crawl – steady on 45s rest
200m Front crawl – alternating 50m easy, 50m hard on 45s rest
200m Front crawl – steady on 45s rest
200m Front crawl – alternating 25m easy, 25m hard on 45s rest
200m Front crawl – steady on 45s rest
200m Front crawl – hard on 45s rest
2,400m
Cool Down
4x 25m Front crawl on 15s rest
1: breath every 3
2: breath every 4
3: breath every 5
4: breath every 6
200m Choice
2,700m

A more varied paced session for Wednesday. Lots of 200m reps, but some broken into easy and then hard sections rather than consistent pacing.

Thursday, 28th May 2015 – Endurance Swim Session

Thursday, 28th May 2015 - Endurance Swim Session

Thursday, 28th May 2015 – Endurance Swim Session
Warm Up
400m Front crawl
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
100m Front crawl – building
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
100m Front crawl – building
800m
Main Set
100m Front crawl – easy on 20s
400m Front crawl – building on 60s rest
100m Front crawl – easy on 20s
400m Front crawl – building on 60s rest
100m Front crawl – easy on 20s
400m Front crawl – hard on 60s rest
100m Front crawl – easy on 20s
2,400m
Main Set 2
2-3x 2x 100m As 50m fist drill, 50m front crawl on 20s rest
2x 100m Front crawl – building on 20s rest
3,200m – 3,600m
Cool Down
200m Choice
3,400m – 3,800m

Returning to the hard 400 theme Thursday’s main set builds up to one hard 400 after a couple of building reps. Alongside this hard work, lots of drills focussed on the catch in both the warm up and the second set.

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