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
Warm Up | ||
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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
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