Weekly Swim Sets: July 25th, 2013

This week's swim sessions - more work on threshold and endurance.

This week’s coached swim sessions – more threshold and endurance work.

Tuesday 23rd July 2013 – Threshold Session
Warm Up
	200m Front crawl – easy
4x	50 Front crawl – pull on 15s rest Breathing every 5, 7, 5 and 3
4x	50 Front crawl – building on 15s rest
		600m
Main Set
2x	5x 100m Front crawl – CSS/Threshold on 20s rest 1x 400m Front crawl – CSS/Threshold on 60s rest
		2,400m
Cool Down
	200m Choice – easy
		2,600m

Plain threshold this week – starting with some 100s, then trying to hold the pace through a 400.

Thursday 25th July 2013 – Endurance Session
Warm Up
	100m Choice – easy
4x	50m Front crawl kick on 10s rest
3x	100m Front crawl pull on 15s rest
2x	200m Front crawl negative split on 20s rest
		1,000m
Main Set
3x	400m Front crawl as: 1: Hard on 30s rest 2-3: Steady, pull and paddles on 30s rest
2x	400m Front crawl as: 1: Hard(er) on 20s rest 2: Steady, pull and paddles on 30s rest
	400m Front crawl hard(est) on 10s rest
		3,400m
Cool Down
	200m Choice – easy
		3,600m