CoachCox

Weekly Swim Sets: Friday, 1st July 2016

This week’s triathlon swim plans consist of a very simple pull set (swum in my absence) and a challenging endurance set. It’s not often I get my swimmers to attempt a 1,000m best effort, but it is something we’ll be doing a bit more of over the rest of the year.

Wednesday, 29th June 2016 – Triathlon Swim Session

Wednesday, 29th June 2016 - Swim Session

Wednesday, 29th June 2016 – Triathlon Swim Session
Warm Up
200m Front crawl – easy – on 30s rest
2x 50m Front crawl kick – on 10s rest
200m Front crawl – pull – on 20s rest
2x 50m Front crawl kick – on 10s rest
200m Front crawl – pull – on 20s rest
2x 50m Front crawl kick – on 10s rest
900m
Main Set
3-4x 200m Front crawl – pull – on 20s rest
50m Front crawl – hard – on 20s rest
2-3x 200m Front crawl – pull – on 15s rest
50m Front crawl – hard – on 15s rest
2,150m – 2,650m
Cool Down
2x 50m Front crawl kick – on 10s rest
100m Front crawl – easy
100m Choice (not front crawl)
2,450m – 2,950m

I was absent for Wednesday’s session – favouring a lie in on my fortieth birthday – so I kept the plan simple for my swimmers. A set with kick, pull and a few hard efforts.

Thursday, 30th June 2016 – Triathlon Swim Session

Thursday, 30th June 2016 - Swim Session

Thursday, 30th June 2016 – Triathlon Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl – 25m fist drill, 25m stroke – on 10s rest
2x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
2x 50m Front crawl – 25m fist drill, 25m stroke – on 10s rest
100m Front crawl
2x 50 Front crawl – building – on 10s rest
800m
Main Set
400m Front crawl – pull, easy – on 60s rest
1000m Front crawl – best effort – on 60s rest
400m Front crawl – pull, easy – on 60s rest
2,600m
Main Set 2
3-4x 2x 50m Front crawl – fist drill – on 10s rest
2x 50m Front crawl – hard – on 20s rest
3,200m – 3,400m
Cool Down
200m Choice
2,800m – 3,600m

Having built up the volume of the main set over recent weeks I wanted to put in a really challenging long effort. A timed 1,000m rep so Thursday’s swimmers can keep track of how they’re progressing and also improve at pacing longer efforts. While we don’t often swim 1,000m in my session, chances are we’ll race those distances in season.

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