An unusual week of swim sessions because, for a change, the pull buoy barely makes an appearance in these sets – 200m total in the warm up on Tuesday. On top of that there was a bit more kick work than usual. I know, triathletes, they don’t need to kick, but when what kick you have creates drag or plays a role throwing balance out in the water it helps to learn to bring it under control.
Tuesday, 1st April 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl – easy | ||
| 100m Front crawl – kick | ||
| 200m Front crawl – pull | ||
| 100m Front crawl – kick | ||
| 100m Front crawl | ||
| 700m | ||
| Main Set | ||
| 2x | 3x 200m Front crawl – descending on 30s rest 3x 100m Front crawl – descending on 20s rest |
|
| 2,500m | ||
| Cool Down | ||
| 100m Choice | ||
| 2,600m | ||
Very simple this week. Warm up mixes swim and kick and the main set mixes pacing. As ever a reminder – descending sets go from an easy rep through to a hard rep, it’s pace that’s descending.
Thursday, 3rd April 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl – easy | ||
| 2x | 50m Front crawl – kick on 15s rest | |
| 100m Front crawl – easy | ||
| 2x | 50m As 25m 6-1-6 drill, 25m front crawl on 15s rest | |
| 100m Front crawl – steady | ||
| 2x | 50m As 25m 6-3-6 drill, 25m front crawl on 15s rest | |
| 100m Front crawl – mod/hard | ||
| 1,000m | ||
| Main Set | ||
| 5-6x | 300m Front crawl – steady on 40s rest every 3rd length hard |
|
| 2,500m – 2,800m | ||
| Main Set 2 | ||
| 2x | 100m Front crawl on 20s rest 100m as 25m breaststroke, 75m front crawl on 20s rest 100m as 25m backstroke, 25m breaststroke, 50m front crawl on 20s rest 100m medley on 20s rest |
|
| 2x | 200m medley on 30s rest | |
| 3,700m-4,000m | ||
| Alternate Main Set 2 | ||
| 100m Front crawl – kick on 20s rest | ||
| 100m Front crawl – 75m kick, 25m stroke on 20s rest | ||
| 100m Front crawl – 50m kick, 50m stroke on 20s rest | ||
| 100m Front crawl – 25m kick, 75m stroke on 20s rest | ||
| 100m Front crawl on 20s rest | ||
| 100m Front crawl – kick on 20s rest | ||
| 100m Front crawl – 50m kick, 50m stroke on 20s rest | ||
| 100m Front crawl on 20s rest | ||
| 3,300m-3,600m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,700m-4,200m | ||
There were choices in the longer set today. Only two swimmers remained beyond the mixed pace main set, one working through the medley main set, the other working on their kick. Not what they would have readily chosen, but what the coach chose for them; they’ll thank me in the long run!
