This week’s swim sessions coached for the triathlon club – some longer work at threshold pace and a session mixing paces.
Tuesday 13th August 2013 – Threshold Session
| Warm Up | ||
|---|---|---|
| 400m Choice | ||
| 4x | 50m Front crawl alternating 50 Kick, 50 pull on 10s rest | |
| 4x | 50m Front crawl as 25 easy, 25 hard on 15s rest | |
| 800m | ||
| Main Set | ||
| 4x | 400m Front crawl on 40s rest 1: 100m hard, 300m steady 1: 200m hard, 200m steady 1: 300m hard, 100m steady 1: 400m hard |
|
| 2,400m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,600m | ||
We’ve not swum much over 200m for a while on the Tuesday session, so a simple set building the amount of intensity over the course of the main set.
Thursday 15th August 2013 – Varied Pace Session
| Warm Up | ||
|---|---|---|
| 400m Choice | ||
| 2x | 50m Front crawl as 35m steady, 15m hard (high turn over) on 20s rest | |
| 2x | 50m Front crawl as 25m steady, 25m hard (high turn over) on 20s rest | |
| 2x | 50m Front crawl hard (high turn over) on 20s rest | |
| 100m Front crawl steady | ||
| 800m | ||
| Main Set | ||
| 3x | 400m Front crawl pull and paddles on 30s rest 200m Front crawl steady on 20s rest 2x 50m Front crawl hard (high turn over) on 10s rest |
|
| 2,900m | ||
| Cool Down | ||
| 200m Choice | ||
| 3,100m | ||
Thursday is always a quiet session, but being holidays it was particularly so this week. With only one person booked in the night before I put the set together specifically for them by going some way to address their low arm turn over rate and inability to change pace. By the time I arrived at the pool a second swimmer had booked in with the opposite problem – a need to slow down and control their stroke. Their warm up was very different to the one above (lot’s of stroke counting and making them concentrate on what they were doing not how hard it felt).
