Weekly Swim Set – Thursday, 19th December 2013
This week's pair of coached swim sessions for the local triathlon club.
Two simple sessions this week delivered to smaller than usual squads as the holiday season takes its toll on training.
Tuesday, 17th December 2013 – Endurance Session
Warm Up | ||
---|---|---|
300m Front crawl | ||
2x | 50m as 25m scull, 25m front crawl on 10s rest | |
100m Front crawl – pull | ||
2x | 50m as 25m fist, 25m front crawl on 10s rest | |
100m Front crawl – pull | ||
2x | 50m as 25m doggy paddle, 25m front crawl on 10s rest | |
100m Front crawl – pull | ||
4x | 25m Front crawl – descending on 10s rest | |
1,000m | ||
Main Set | ||
3/4/5x | 300m Front crawl – pull on 30s rest 150m front crawl – steady on 20s rest 50m front crawl – hard on 15s rest |
|
2,500m/3,000m/3,500m | ||
Cool Down | ||
100m Choice (not front crawl) | ||
2,600m/3,100m/3,600m |
A straightforward main set with differing numbers of reps across the pool from slowest to fastest.
Thursday, 19th December 2013 – Endurance Session
Warm Up | ||
---|---|---|
400m Choice – mix strokes | ||
2x | 50m Front crawl – kick on 10s rest | |
2x | 50m Front crawl – pull on 10s rest | |
2x | 50m Front crawl on 10s rest | |
2x | 100m Front crawl – building on 20s rest | |
900m | ||
Main Set | ||
4x | 2x 200m Front crawl – paddle and pull on 30s rest 200m front crawl on 30s rest |
|
3,300m | ||
Bonus Set | ||
4x | 200m as 100m medley, 100m front crawl on 30s rest | |
4,100m | ||
Cool Down | ||
200m Choice | ||
4,300m |
Everyone brought their paddles today so it seemed silly not to make use of them. The bonus set went unused as I turned to some drill work with the one remaining swimmer at the end of the session.
More Triathlon Swim Sessions