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
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
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
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.