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Weekly Swim Sets: Friday, 10th June 2016

This week’s triathlon swim sessions focussed on some quality work with a set of threshold 100 efforts and mixed some kick practice into the longer endurance set.

Wednesday, 8th June 2016 – Swim Session

Wednesday, 8th June 2016 - Swim Session

Wednesday, 8th June 2016 – Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl – 6-1-6 drill
50m Front crawl – 6-3-6 drill
50m Front crawl
100m Front crawl – pull
4x 25m Front crawl – hard – on 10s rest
800m
Main Set
4x 100m Front crawl – moderate/hard
On a turn around allowing 10s rest
100m Front crawl – pull – last in plus 20s
4x 100m Front crawl – moderate/hard
On a turn around allowing 15s rest
100m Front crawl – pull – last in plus 20s
4x 100m Front crawl – moderate/hard
On a turn around allowing 20s rest
100m Front crawl – pull – last in plus 20s
4x 100m Front crawl – hard
On a turn around allowing 25s rest
100m Front crawl – pull – last in plus 20s
2,800m
Cool Down
100m Choice – easy
2,900m

This Wednesday’s main set increases the turn around on each block of four 100s to help the swimmers maintain the quality of effort. Times started tight though, only allowing for 10s of rest between each effort.

Thursday, 9th June 2016 – Swim Session

Thursday, 9th June 2016 - Swim Session

Thursday, 9th June 2016 – Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl – 25m kick, 25m stroke – on 10s rest
100m Front crawl – emphasise kick
2x 50m Front crawl kick – on 10s rest
100m Front crawl – emphasise kick
100m Front crawl kick
100m Front crawl – emphasise kick
900m
Main Set
3-5x 400m Front crawl – pull – on 30s rest
2x 50m Front crawl – hard, emphasise kick – on 20s rest
2,400m – 3,400m
Cool Down
200m Choice – easy
2,600m – 3,600m

It never hurts to mix in some kick practice. I don’t want to over do it though so we stick with some kick work in the warm up and make sure we use the kick during each hard 50 in the main set. Not endless lengths of kick, but a reminder that your legs are involved in the swim.

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