Weekly Swim Sets: Thursday, 26th June 2014

This week's pair of coached swim sessions for the local triathlon club.

Back to the usual two swim sessions this week. Tuesday throwing in a few sprints and Thursday keeping things long.

Tuesday, 24th June 2014 – Endurance Swim Session

Tuesday, 24th June 2014 – Endurance Swim Session
Warm Up
	300m Front crawl – easy
2x	25m Front crawl – fast kick on 10s rest
	200m Front crawl
2x	25m Front crawl – building on 10s rest
	100m Front crawl
2x	25m Front crawl – hard to easy on 10s rest
		750m
Main Set
5-8x	200m Front crawl – steady on 30s rest 2x 25m front crawl – best effort on 30s rest
		2,000m – 2,750m
Cool Down
	100m Not front crawl
	100m Alternating front crawl kick, front crawl every 25m
		2,200m – 2,950m

A change of pace. we’ve been throwing in harder efforts for a while now, but stepped up the intensity again with more rest to go with it.

Thursday, 26th June 2014 – Endurance Swim Session

Thursday, 26th June 2014 – Endurance Swim Session
Warm Up
	200m Front crawl
2x	50m Front crawl – kick on 10s rest
	200m Front crawl – pull
2x	50m Front crawl – kick on 10s rest
	200m Front crawl – building
2x	50m Front crawl – kick on 10s rest
		900m
Main Set
	400m Front crawl on 30s rest
2x	200m Front crawl on 10s rest
	30s rest
4x	100m Front crawl on 5s rest
	Second time through for a longer set – 30s rest
	400m Front crawl on 30s rest
2x	200m Front crawl on 10s rest
	30s rest
4x	100m Front crawl on 5s rest
		2,100m – 3,300m
Main Set 2
6x	50m Front crawl – building on 15s rest
6x	50m Front crawl – hard to easy on 15s rest
		2,700m – 3,900m
Cool Down
	100m Choice – easy
	100m Front crawl – kick
	100m Front crawl – easy
		3,000m – 4,200m

While there was a little variety of pace for those who made it to the second main set, for the most part today’s session was long. Breaking down 400s in different ways for a little variety.

More Triathlon Swim Sessions