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Weekly Swim Sets: Friday, 17th June 2016

This week’s triathlon swim sessions go longer with a big endurance set on Thursday and a threshold set built around 200s on Wednesday. We also did some work on the catch and on breathing as part of the warm ups.

Wednesday, 15th June 2016 – Triathlon Swim Session

Wednesday, 15th June 2016 - Swim Session

Wednesday, 15th June 2016 – Triathlon Swim Session
Warm Up
300m Front crawl
4x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
100m Front crawl
4x 50m Front crawl – building – on 10s rest
800m
Main Set
4x 200m Front crawl
On a turn around allowing 15s rest
400m Front crawl – pull
Regroup for second set of 200s
4x 200m Front crawl
On a turn around allowing 25s rest
2,800m
Cool Down
200m Choice – easy
3,000m

Building on some of the previous week’s work I increased the threshold reps to 200s in this week’s session. Depending on lane speed I adjusted the volume – the slowest lane doing blocks of 3 and only 300 pull in between. It’s a good set of consistent effort which also allowed me some time to work on technique with the newest swimmers.

Thursday, 16th June 2016 – Triathlon Swim Session

Thursday, 16th June 2016 - Swim Session

Thursday, 16th June 2016 – Triathlon Swim Session
Warm Up
400m Front crawl
4x 50m Front crawl – breathing control – on 15s rest
1: breathe every 3
2: breathe every 5
3: breathe every 7
4: breathe every 3
100m Front crawl
4x 50m Front crawl – on 15s rest
1: easy; 2: steady; 3: hard; 4: easy
900m
Main Set
5-8x 400m Front crawl – steady – on 45s
Every 3rd rep hard; 60s rest before
2,900m – 4,100m
Cool Down
200m Choice – easy
3,100m – 4,300m

Thursday’s session was simply 400s. A long main set with a small amount of variation in it – every third rep of 400 was performed as a hard effort. A tough session for some of the swimmers, particularly holding the pace when the second hard 400 came round.

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