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Weekly Swim Sets: Friday, 20th May 2016

As usual, this week’s pair of triathlon swim session plans work on a few areas: kick, catch, intensive aerobic conditioning and endurance. It’s the time of year when I want to be sure my swimmers are working hard in the sessions so I use turn around times and a mix of paces to keep them moving.

Wednesday, 18th May 2016 – Swim Session

Wednesday, 18th May 2016 - Swim Session

Wednesday, 18th May 2016 – Swim Session
Warm Up
300m Front crawl
4x 25m Front crawl kick – on 10s rest
200m Front crawl – pull
2x 50m Front crawl kick – on 10s rest
100m Front crawl
2x 50m Front crawl – hard; strong kick – on 15s rest
900m
Main Set
6x 100m Front crawl – on turn around allowing 15-20s rest
2x 200m Front crawl – on turn around allowing 25-30s rest
6x 100m Front crawl – on turn around allowing 10-15s rest
2,500m
Cool Down
100m Choice – easy
2,600m

Progressing from last week’s session I extended the intervals out to a couple of 200s in the middle of the main set. The turn around is fairly comfortable on those and the first block of 100s; then, with 1,000m done, the final set of 100s tighten up.

Thursday, 19th May 2016 – Swim Session

Thursday, 19th May 2016 - Swim Session

Thursday, 19th May 2016 – Swim Session
Warm Up
400m Front crawl
2x 50m As 25m doggy paddle, 25m front crawl – on 10s rest
2x 50m As 25m fist drill, 25m front crawl – on 10s rest
2x 50m As 25m doggy paddle, 25m front crawl – on 10s rest
2x 50m As 25m fist drill, 25m front crawl – on 10s rest
2x 50m Front crawl – building – on 10s rest
900m
Main Set
4-6x 200m Front crawl – pull – on 30s rest
2x 50m Front crawl – building – on 20s rest
2x 50m Front crawl – hard – on 30s rest
2,500m – 3,300m
Cool Down
2x 50m As 25m fist drill, 25m front crawl – on 10s rest
100m Choice – easy
2,700m – 3,500m

Thursday’s session put more emphasis on catch technique and endurance. The main set is long, but involved a lot of variation in pace to keep the effort focussed.

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