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Weekly Swim Sets: Friday, 24th June 2016

This week’s pair of triathlon swim sessions went longer than usual with 500s on Wednesday and 800s on Thursday. Drills were minimal, we focussed covering distance with a bit of hard work thrown into the mix.

Wednesday, 22nd June 2016 – Swim Session

Wednesday, 22nd June 2016 - Swim Session

Wednesday, 22nd June 2016 – Swim Session
Warm Up
300m Front crawl
100m Front crawl – 75m fist drill, 25m stroke – on 10s rest
100m Front crawl – 50m fist drill, 50m stroke – on 10s rest
100m Front crawl – 25m fist drill, 75m stroke – on 10s rest
100m Front crawl – on 10s rest
4x 25m Front crawl – hard – on 10s rest
800m
Main Set
2-3x 500m Front crawl – pull – on 45s rest
2x 50m Front crawl – hard – on 20s rest
2,000m – 2,600m
Cool Down
200m Choice – easy
2,200m – 2,800m

We don’t often go beyond 400s on a Wednesday session; this set is a small step up, but keeps the usual mix of endurance pace and higher intensity work in place.

Thursday, 23rd June 2016 – Swim Session

Thursday, 23rd June 2016 - Swim Session

Thursday, 23rd June 2016 – Swim Session
Warm Up
400m Front crawl
300m Front crawl – pull
200m Front crawl
100m Front crawl – pull
1,000m
Main Set
2-3x 800m Front crawl – on 60s rest
1: Steady
2: 600m Steady, 200m hard
3: 400m Steady, 400m hard
2,600m – 3,400m
Cool Down
100m Front crawl – pull
100m Choice – easy
2,800m – 3,600m

While Thursday sets are always longer I don’t often include 800s in them. To make the reps more challenging each one got progressively harder. With good pacing it should be possible to finish each 800 stronger than the start, but you’ve got to get your steady pace right to begin with.

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