Weekly Swim Sets: July 18th, 2013
This week's swim sets - threshold and endurance work this time round.
Here are this week’s swim sets – threshold and endurance work this time round.
Tuesday 16th July 2013 – Threshold Session
| Warm Up | ||
|---|---|---|
| 300m Choice | ||
| 2x | 50m Front crawl kick on 10s rest | |
| 2x | 50m Front crawl pull on 10s rest | |
| 2x | 50m Front crawl build on 10s rest | |
| 600m | ||
| Main Set | ||
| 2x | 6x 100m Front crawl at threshold/CSS pace on 20s rest 2x 100m Front crawl – best effort on 20s rest |
|
| 100m Front crawl – easy | ||
| 2,300m | ||
| Bonus Set | ||
| 4x | 50m Front crawl as 25 easy, 25 hard on 10s rest | |
| 2,500m | ||
| Cool Down | ||
| 200m Alternating 50 front crawl, 50 backstroke | ||
| 2,700m | ||
A simple set of 100m reps some at threshold and some a bit above. Not that doing lots of threshold reps and then pushing it a little bit more is easy mind.
Thursday 18th July 2013 – Endurance Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl easy to steady | ||
| 2x | 50m as 25m Doggy paddle, 25m front crawl on 10s rest | |
| 2x | 50m as 25m fist drill, 25m front crawl on 10s rest | |
| 4x | 50m Front crawl on 15s rest Descending 1-4 |
|
| 800m | ||
| Main Set | ||
| 100m, 200m, 300m, 400m Front crawl | ||
| 100m, 200m, 300m Front crawl | ||
| 100m, 200m Front crawl | ||
| 100m Front crawl | ||
| Allow 10s rest per 100m after each rep, so: 100m on 10s, 200m on 20s, 300m on 30s and 400m on 40s |
||
| 2,800m | ||
| Bonus Set | ||
| 4x | 300m as 100m IM, 200m Front crawl on 30s rest | |
| 4,000m | ||
| Cool Down | ||
| 200m Choice – easy | ||
| 4,200m | ||
A very straight forward main set today breaking up 2,000m of consistently paced front crawl. The bonus set mixed in some medley to challenge the faster lane a little more.
