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Weekly Swim Sets: Tuesday, 31st January 2017

Tuesday appears to be the day for delivering swim plans, so here’s last week’s pair. I was only pool side on Wednesday, but I’ve included a write up and the PDF of the session I planned for Thursday morning’s group too. We’re starting to make more use of the pull buoy now.

Wednesday, 25th January 2017 – Triathlon Swim Session

Wednesday, 25th January 2017 - Triathlon Swim Session

Wednesday, 25th January 2017 – Triathlon Swim Session
Warm Up
200m Front crawl
4x 25m Front crawl – torpedo drill – on 10s rest
100m Front crawl
4x 50m Front crawl – unco drill – on 10s rest
100m Front crawl
2x 50m Front crawl – building – on 10s rest
800m
Main Set
800m Front crawl – pull – on 45s rest
2x 200m Front crawl – building – on 30s rest
2x 200m Front crawl – hard – on 40s rest
2,400m
Cool Down
2x 25m Front crawl – torpedo drill – on 10s rest
2x 25m Front crawl – unco drill – on 10s rest
100m Front crawl
100m Choice
2,700m

Wednesday continued it’s theme of balance and rotation through the warm up leading into a mixed main set with an overall focus on endurance. The main set has built over the past month so now we hit an 800m pull rep and some 200m reps at higher intensities. A tough session that brings this particular block to a close.

Thursday, 26th January 2017 – Triathlon Swim Session
Warm Up
300m Front crawl
4x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
100m Front crawl
2x 50m Front crawl – building – on 10s rest
100m Front crawl
2x 50m Front crawl – building – on 10s rest
900m
Main Set
2x 400m Front crawl – pull – on 45s rest
1: Pull
2: Steady
2x 400m Front crawl – pull – on 35s rest
1: Pull
2: Steady
2x 400m Front crawl – pull – on 25s rest
1: Pull
2: Building
2x 400m Front crawl – pull – on 15s rest
1: Pull
2: Hard
2,900m
Main Set 2
5x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
50m Front crawl – mod/hard – on 15s rest
3,400m
Cool Down
200m Choice
3,100m – 3,600m

I wasn’t poolside to deliver this session, but you can download a PDF of the plan here. It’s a simple endurance set of 400s with plenty of work with the pull buoy. The challenge comes from decreasing rest intervals and a couple of harder reps if you make it through the full main set.

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