Another week means another pair of swim sessions. As it’s been asked a couple of times, to clarify – I’m not swimming, I am pool side coaching for my local triathlon club (BAD Tri). That said I do swim some of these sets when I go to the pool myself.
Tuesday 18th June 2013 – Threshold Session
| Warm Up | ||
|---|---|---|
| 200m Choice | ||
| 2x | 100m Front crawl – pull on 15s rest | |
| 4x | 50m Front crawl – kick on 10s rest | |
| 4x |
50m Front crawl on 15s rest 1, 3: Easy to hard 2, 4: Hard to easy |
|
| 800m | ||
| Main Set | ||
| 3x | 50m Front crawl – threshold/CSS pace on 10s rest 100m Front crawl – threshold/CSS pace on 15s rest 150m Front crawl – threshold/CSS pace on 20s rest 200m Front crawl – threshold/CSS pace on 25s rest |
|
| 2,300m | ||
| Extra | ||
| 2x | 150m Front crawl on 15s rest Drafting practice, switch lead every 25m When you lead: HARD |
|
| 2,600m | ||
| Cool Down | ||
| 1x | 200m Choice, easy | |
| 2,800m | ||
The main set this Tuesday was simple. Not necessarily a bad thing. The Extra set for those who reached it proved popular enough I’ll give it an upgrade to main set in the future.
Thursday 20th June 2013 – Endurance Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl – every 4th length backstroke/breaststroke | ||
| 3x | 50m Front crawl on 10s rest Build easy to hard each 50 |
|
| 3x | 50m Front crawl on 10s rest Hard to easy each 50 |
|
| 700m | ||
| Main Set | ||
| 600m Front crawl – last 200m hard on 40s rest | ||
| 450m Front crawl – last 150m hard on 30s rest | ||
| 300m Front crawl – last 100m hard on 20s rest | ||
| 150m Front crawl – last 50m hard on 10s rest | ||
| Pull buoys: use once in above reps, your choice | ||
| 600m Front crawl – first 200m hard on 40s rest | ||
| 450m Front crawl – first 150m hard on 30s rest | ||
| 300m Front crawl – first 100m hard on 20s rest | ||
| 150m Front crawl – first 50m hard on 10s rest | ||
| Pull buoys: use once in above reps, your choice (not the same distance as first time through) | ||
| 3,700m | ||
| Bonus Set | ||
| 2x | 100m Front crawl on 15s rest 25m Breaststroke, 75m front crawl on 15s rest 25m Backstroke, 25m breaststroke, 50m front crawl on 15s rest 100m Medley on 15s rest |
|
| 4,500m | ||
| Cool Down | ||
| 200m Choice, easy | ||
| 4,700m | ||
Thursday’s set went down well despite being written after spending the evening in a beer garden, making the most of a rare sunny day. More varied pace work although actual pacing was not always as varied as it should have been. A long main set meant no one tackled the bonus set; one swimmer gave me 100 medley before their cool down.
