CoachCox

Weekly Swim Sets: Tuesday, 14th February 2017

To celebrate Valentine’s Day – last week’s triathlon swim sets. Both sessions were heavily weighed towards endurance work last week with long main sets at steady intensity. Wednesday’s warm up continued the group’s work on the catch and front of the stroke.

Wednesday, 8th February 2017 – Triathlon Swim Session

Wednesday, 8th February 2017 - Triathlon Swim Session

Wednesday, 8th February 2017 – Triathlon Swim Session
Warm Up
300m Front crawl
4x 25m Front scull – pull – on 10s rest
50m Front crawl
2x 50m Front scull – pull – on 10s rest
50m Front crawl
2x 50m Doggy paddle – pull – on 10s rest
50m Front crawl
3x 50m Front crawl – 25m hard, 25m easy – on 10s rest
900m
Main Set
4x 400m Front crawl – on 30s rest
Odds: pull
Evens: steady
2,500m
Cool Down
2x 25m Front scull – pull – on 10s rest
2x 25m Doggy paddle – pull – on 10s rest
100m Front crawl
100m Choice
2,800m

After a warm up continuing the catch work with sculling and doggy paddle the main set is simply 400s. A mix of pull work and steady swimming for some variation, but otherwise a volume session.

Thursday, 9th February 2017 – Triathlon Swim Session

Thursday, 9th February 2017 - Triathlon Swim Session

Thursday, 9th February 2017 – Triathlon Swim Session
Warm Up
200m Front crawl
2x 50m Front crawl – building – on 10s rest
100m Front crawl
400m
Main Set
3x 400m Front crawl – on 45s rest
1-2: pull
3: steady
3x 300m Front crawl – on 35s rest
1-2: pull
3: steady
3x 200m Front crawl – on 25s rest
1-2: pull
3: building
3x 100m Front crawl – on 15s rest
1-2: pull
3: hard
3,400m
Cool Down
200m Choice – easy
3,600m

Thursday went bigger still with less of a warm up and a very long main set descending a ladder. Again a lot of pull work with some steady efforts, the set finished with a hard 100 to make sure everyone was awake.

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