CoachCox

Weekly Swim Sets: Thursday, 13th August 2015

This week’s set of three triathlon swim plans started with another threshold set, then we eased back the pace a little with some steadier sets. There are still a few races to come, but the season is starting to wind down and after a few months pushing the swimmers I’m taking some of the pressure off.

Tuesday, 11th August 2015 – Endurance Swim Session

Tuesday, 11th August 2015 - Endurance Swim Session

Tuesday, 11th August 2015 – Endurance Swim Session
Warm Up
200m Front crawl
4x 50m Front crawl – set breathing pattern on 10s rest
Breathe every: 1st – 4, 2nd – 5, 3rd – 6, 4th – 7
50m Front crawl – choice breathing pattern on 10s rest
100m Front crawl – 75m easy, 25m hard on 10s rest
100m Front crawl – 50m easy, 50m hard
800m
Main Set
3x 200m Front crawl on turn around allowing 10-15s rest
2x 200m Front crawl on turn around allowing 15-20s rest
4x 100m Front crawl on turn around allowing 10-15s rest
2x 100m Front crawl on turn around allowing 15-20s rest
2,400m
Cool Down
200m Front crawl – easy, bilateral breathing
100m Choice – not front crawl
2,700m

Building on the previous week’s threshold set I added another of the harder 200 reps and reduce the easier 100s. I think this will be the peak of these sessions and next week we’ll ease back.

Wednesday, 12th August 2015 – Endurance Swim Session

Wednesday, 12th August 2015 - Endurance Swim Session

Wednesday, 12th August 2015 – Endurance Swim Session
Warm Up
300m Front crawl – easy
2x 50m As 25m broke arrow drill, 25m front crawl on 10s rest
200m Front crawl – pull
2x 50m As 25m broke arrow drill, 25m front crawl on 10s rest
100m Front crawl – building
800m
Main Set
2-3x 300m Front crawl – pull on 30s rest
200m Front crawl – steady on 20s rest
100m Front crawl – hard on 10s rest
2,000m – 2,600m
Cool Down
200m Choice – easy
2,200m – 2,800m

The pull buoy returns. A steadier session for the Wednesday group with a few hard 100s thrown in the mix.

Thursday, 13th August 2015 – Endurance Swim Session

Thursday, 13th August 2015 - Endurance Swim Session

Thursday, 13th August 2015 – Endurance Swim Session
Warm Up
400m Front crawl
2x 50m As 25m shortened stroke, 25m full stroke on 10s rest
2x 50m Front crawl – long strokes on 10s rest
100m Front crawl
2x 50m As 25m shortened stroke, 25m full stroke on 10s rest
2x 50m Front crawl – building on 10s rest
900m
Main Set
400m Front crawl – pull on 40s rest
6x 50m Front crawl – lengthening effort on 30s rest
1: 10m hard, 40m easy
2: 20m hard, 30m easy
Etc.
Repeat 2-3 times
2,300m – 3,000m
Main Set 2
3x 2x 50m As 25m shortened stroke, 25m full stroke on 10s rest
100m Front crawl – easy, full stroke
2,900m – 3,600m
Cool Down
100m Choice – easy
2,400m – 3,700m

Mostly a steady set with a few sprints thrown in. To make it more interesting the swimmers regrouped and we set off in pairs to push each other along. The amount of sprinting grows on each 50m rep, starting at just 10m and building to the full length. The aim is to hold a sprint pace through the set.

Comments