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Weekly Swim Sets: Thursday, 25th June 2015

This week’s three triathlon swim plans continue the theme of using a relatively tight turn around time to keep the pressure on my swimmers. Individual intensity isn’t too hard, but sustaining the effort over the full session is the challenge.

Tuesday, 23rd June 2015 – Endurance Swim Session

Tuesday, 23rd June 2015 - Endurance Swim Session

Tuesday, 23rd June 2015 – Endurance Swim Session
Warm Up
400m Front crawl
50m 6-1-6 Drill on 10s rest
50m Front crawl on 10s rest
50m 6-1-6 Drill on 10s rest
50m Front crawl on 10s rest
100m Front crawl – easy
2x 50m Front crawl – 25m easy, 25m hard on 15s rest
800m
Main Set
100m Front crawl on a turn around allowing 10-15s rest
200m Front crawl on a turn around allowing 25-30s rest
300m Front crawl on a turn around allowing 35-40s rest
400m Front crawl on a turn around allowing 45-60s rest
300m Front crawl on a turn around allowing 25-35s rest
200m Front crawl on a turn around allowing 15-20s rest
100m Front crawl on a turn around allowing 5-10s rest
2,400m
Cool Down
200m Choice
2,600m

Tuesday’s main set took the form of a pyramid that doubled up the turn around as the distance increased, but tightened down on the descent.

Wednesday, 24th June 2015 – Endurance Swim Session

Wednesday, 24th June 2015 - Endurance Swim Session

Wednesday, 24th June 2015 – Endurance Swim Session
Warm Up
300m Front crawl
50m Front crawl catch up drill
100m Front crawl
50m Front crawl catch up drill
100m Front crawl
4x 50m Front crawl – building on 15s rest
800m
Main Set
6x 100m on a turn around allowing 10-15s rest
6x 200m on a turn around allowing 25-30s rest
2,400m
Cool Down
2x 50m Front crawl catch up drill on 5s rest
50m Front crawl on 5s rest
100m Choice
2,700m

Wednesday’s session was quite straightforward – a series of 100s and then 200s on a turn around time that was sufficient to make the swimmers work for it.

Thursday, 25th June 2015 – Endurance Swim Session

Thursday, 25th June 2015 - Endurance Swim Session

Thursday, 25th June 2015 – Endurance Swim Session
Warm Up
100m Front crawl
2x 50m Doggy paddle on 5s rest
50m Front crawl on 5s rest
100m Front crawl
2x 50m Fist drill on 5s rest
50m Front crawl on 5s rest
100m Front crawl
2x 50m Front crawl – building on 10s rest
800m
Main Set
200m Front crawl – easy on 30s rest
3x 200m Front crawl on a turn around allowing 25-30s rest
200m Front crawl – easy on 30s rest
3x 200m Front crawl on a turn around allowing 20-25s rest
200m Front crawl – easy on 30s rest
If time allows, one final set:
3x 200m Front crawl on a turn around allowing 15-20s rest
200m Front crawl – easy on 30s rest
2,600m – 3,400m
Cool Down
2x 50m As 25 doggy paddle, 25m front crawl on 10s rest
100m Front crawl
100m Choice
2,900m – 3,700m

Thursday built on the previous week with the same basic pattern to the main set, but this time the distance stepped up to 200m from 100m before.

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