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Weekly Swim Sets: Friday, 12th August 2016

This week’s pair of triathlon swim plans feature an intensive set of threshold 100 efforts and an endurance set using a mix of 200m efforts.

Wednesday, 10th August 2016 – Triathlon Swim Session

Wednesday, 10th August 2016 - Triathlon Swim Session

Wednesday, 10th August 2016 – Triathlon Swim Session
Warm Up
400m Front crawl
2x 150m Front crawl – 100m fist drill, 50m stroke – on 10s rest
50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
2x 50m Front crawl – building – on 10s rest
900m
Main Set
12-18x 100m Front crawl – moderate/hard
On turn around allowing 15s rest
2,100m – 2,700m
Cool Down
200m Choice
2,300m – 2,900m

The simplest of aerobic threshold workouts – a series of 100s on a turn around time that should just give enough rest to recover and repeat. For the warm up we did some work on the catch using fist drill and doggy paddle to emphasise a high elbow.

Thursday, 11th August 2016 – Triathlon Swim Session

Thursday, 11th August 2016 - Triathlon Swim Session

Thursday, 11th August 2016 – Triathlon Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl – catch up, pull – on 10s rest
100m Front crawl
2x 50m Front crawl – half catch up, pull – on 10s rest
100m Front crawl
2x 50m Front crawl – 25m hard, 25m easy – on 10s rest
800m
Main Set
2-3x 200m Front crawl – pull – on 30s rest
200m Front crawl – steady – on 30s rest
200m Front crawl – pull – on 30s rest
200m Front crawl – hard – on 30s rest
2,400m – 3,200m
Cool Down
2x 50m Front crawl – catch up, pull – on 10s rest
100m Front crawl
2,600m – 3,400m

I tweaked the session on the day so the table above differs from the picture. Given the mix of swimmers I felt that alternating pull with hard efforts might be a bit too much. The final set alternated between pull and either steady or hard efforts.

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