CoachCox

Weekly Swim Sets: Thursday, 23rd July 2015

As we continue through the heart of the triathlon season I’ve stuck to the theme of intensive aerobic sessions with a little bit of sprinting thrown in. All three of this week’s sessions involve swimming at your threshold; Wednesday and Thursday included some sprinting too.

Tuesday, 21st July 2015 – Endurance Swim Session

Tuesday, 21 July 2015 - Endurance Swim Session

Tuesday, 21st July 2015 – Endurance Swim Session
Warm Up
300m Front crawl
4x 50m Front crawl kick on 10s rest
100m Front crawl
2x 50m Front crawl kick on 10s rest
2x 50m Front crawl – 25m easy, 25m hard on 10s rest
800m
Main Set
4x 100m Front crawl on a turn around allowing 10s rest
4x 100m Front crawl on a turn around allowing 15s rest
4x 100m Front crawl on a turn around allowing 20s rest
4x 100m Front crawl on a turn around allowing 25s rest
Keep consistent, strong pacing for 100s
2,400m
Cool Down
2x 50m Front crawl kick on 10s rest
100m Front crawl – easy
100m Choice – easy
2,700m

Tuesday’s session was all about consistency of pacing – holding the same effort for every 100m rep. To help the swimmers I gradually increase the turn around time offering them a little more rest as the session goes on. Fast lane aside there was some very consistent pacing in the pool.

Wednesday, 22nd July 2015 – Endurance Swim Session

Wednesday, 22 July 2015 - Endurance Swim Session

Wednesday, 22nd July 2015 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl – 25m shorten stroke, 25m full length on 10s rest
2x 50m Front crawl – building on 10s rest
100m Front crawl
2x 50m Front crawl – 25m shorten stroke, 25m full length on 10s rest
2x 50m Front crawl – building on 10s rest
100m Front crawl
900m
Main Set
400m Front crawl – steady on last in +20s rest
4x 25m Front crawl – HARD on a turn around allowing 25-30s rest
Repeat main set 3 times
2,400m
Cool Down
2x 50m Front crawl – 25m shorten stroke, 25m full length on 10s rest
100m Front crawl
200m Choice
2,800m

For Wednesday morning’s group I build a set around long, steady reps followed by some short, sharp sprints. We began the session experimenting with stroke length, deliberately shortening the stroke to emphasise just how important the finish is.

Thursday, 23rd July 2015 – Endurance Swim Session

Thursday, 23 July 2015 - Endurance Swim Session

Thursday, 23rd July 2015 – Endurance Swim Session
Warm Up
400m Front crawl
4x 50m Front crawl – breathing control on 15s rest
1: every 3 strokes
2: every 4 strokes
3: every 5 strokes
4: every 6 strokes
100m Front crawl
4x 50m Front crawl – building on 10s rest
900m
Main Set
200m Front crawl
On a turn around allowing 20-30s rest
50m Front crawl – hard
On a turn around allowing 20-30s rest
100m Front crawl
On a turn around allowing 15-20s rest
50m Front crawl – hard
On a turn around allowing 20-30s rest
Repeat main set 4 times
2,500m
Main Set 2
6x 50m Front crawl
Odd: HARD on 10s rest
Evens: easy on 30s rest
6x 100m Front crawl
Odd: HARD on 10s rest
Evens: easy on 45s rest
3,400m
Cool Down
200m Choice – easy
2,700m – 3,600m

To round out the week another session mixing steady and hard reps using turn around times to keep the pressure on. The second set was the highlight for those staying in for the full session. Alternating between very hard efforts and recovery swimming to push for some new PBs for the group.

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