CoachCox

Weekly Swim Sets: Thursday, 4th June 2015

This week’s triathlon swim sessions continue the focus on 400m reps along with some open water skills practice too.

Tuesday, 2nd June 2015 – Endurance Swim Session

Tuesday, 2nd June 2015 - Endurance Swim Session

Tuesday, 2nd June 2015 – Endurance Swim Session
Warm Up
200m Front crawl
2x 50m Front crawl kick on 10s rest
100m Front crawl
4x 50m Front crawl – building on 10s rest
600m
Main Set
3x 200m Front crawl – easy, pull on 40s rest
400m Front crawl – hard on 60s rest
2,400m
Cool Down
200m Choice
2,600m

Reaching the peak of hard 400s with three reps in this week’s Tuesday session. A tough swim for the group, but some good times coming out across the session.

Wednesday, 3rd June 2015 – Endurance Swim Session

Wednesday, 3rd June 2015 - Endurance Swim Session

Wednesday, 3rd June 2015 – Endurance Swim Session
Warm Up
300m Front Crawl
2x 50m Front crawl kick on 10s rest
100m Front crawl
2x 50m Front crawl kick on 10s rest
100m Front crawl
4x 50m Front crawl – hard on 10s rest
15m kick only, 35m full stroke
900m
Main Set
2-3x 200m Front crawl – steady; sighting on odd length on 30s rest
300m Front crawl – drafting; swap lead every 50m on 40s rest
2x 50m Front crawl – hard; deep water start on 20s rest
2,100m – 2,700m
Cool Down
2x 50m Front crawl kick on 10s rest
100m Front crawl
100m Choice
2,400m – 3,000m

An open water skills session for Wednesday’s group. A mix of sighting practice, drafting practice and some race starts without a push off the side.

Thursday, 4th June 2015 – Endurance Swim Session

Thursday, 4th June 2015 - Endurance Swim Session

Thursday, 4th June 2015 – Endurance Swim Session
Warm Up
400m Front crawl
2x 50m Front crawl – catch up drill on 10s rest
2x 50m Front crawl on 10s rest
2x 50m Front crawl – half catch up drill on 10s rest
2x 50m Front crawl on 10s rest
2x 50m Front crawl – hard on 10s rest
900m
Main Set
400m Front crawl – pull on 45s rest
400m Front crawl – hard on 60s rest
400m Front crawl – steady on 45s rest
400m Front crawl – hard on 60s rest
400m Front crawl – pull on 45s rest
2,900m
Main Set 2
10x 50m Front crawl on 20s rest
Odds: easy
Evens: hard
3,400m
Cool Down
100m Front crawl – easy
100m Choice
3,100m – 3,600m

Finally another set of 400s for the Thursday group; again mixing a few hard reps with steadier efforts.

Comments

CoachCox

Coaching

Ironman Training

Ironman Analysis