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Weekly Swim Sets: Thursday, 9th July 2015

This week’s triathlon swim plans continued the intensive aerobic main sets and then threw some sprinting into the mix.

Tuesday, 7th July 2015 – Endurance Swim Session

Tuesday, 7th July 2015 - Endurance Swim Session

Tuesday, 7th July 2015 – Endurance Swim Session
Warm Up
200m Front crawl
2x 100m Alternating 25m fist drill, 25m front crawl on 10s rest
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
2x 100m Alternating 25m fist drill, 25m front crawl on 10s rest
2x 50m Front crawl – building on 10s rest
800m
Main Set
3x 400m Front crawl
On a turn around allowing 30s rest
8x 25m Front crawl – hard
On a turn around allowing 25-30s rest
2,200m
Cool Down
200m Choice – easy
100m Alternating 25m fist drill, 25m front crawl
200m Front crawl – easy
2,700m

Tuesday’s main set starts with some consistent, long efforts off a relatively tight turn around and then, once the swimmers were fatigued, focusses on high intensity sprints with plenty of rest. So a contrast challenging the swimmers to push through their fatigue, but giving enough rest for them to hold good form through 25m.

Wednesday, 8th July 2015 – Endurance Swim Session

Wednesday, 8th July 2015 - Endurance Swim Session

Wednesday, 8th July 2015 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m 6-1-6 Drill
50m Front crawl
2x 50m 6-3-6 Drill
50m Front crawl
2x 50m Front crawl – 25m easy, 25m hard on 10s rest
800m
Main Set
3x 2x 200m Front crawl – on a turn around allowing 25s rest
2x 25m Front crawl – hard
On a turn around allowing 25-30s rest
2,150m
Cool Down
2x 50m 6-3-6 Drill
50m Front crawl
200m Choice
2,550m

On Wednesday the sprint were mixed in with the longer efforts with swimmers switching from a strong 200m effort to two all out 25m sprints.

Thursday, 9th July 2015 – Endurance Swim Session

Thursday, 9th July 2015 - Endurance Swim Session

Thursday, 9th July 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 doggy paddle, 25m front crawl on 10s rest
100m Front crawl
2x 50m As 25m front scull, 25m front crawl on 10s rest
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
100m Front crawl
900m
Main Set
400m Front crawl on a turn around allowing 30-40s rest
50m Front crawl – hard
On a turn around allowing 30s rest
200m Front crawl on a turn around allowing 20-30s rest
50m Front crawl – hard
On a turn around allowing 30s rest
Repeat main set 2-3 times
2,300m – 3,000m
Main Set 2
10x 50m Front crawl on 30s rest
Odds: easy
Evens: hard
2,800m – 3,000m
Cool Down
200m Choice – easy
3,000m – 3,700m

Finally in the 50m pool you have to do 50m efforts, so a longer set with some longer sprints in. Rest was very carefully chosen to ensure my slower swimmers could get the most out of the hard efforts.

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