Weekly Swim Sets: Thursday, 3rd July 2014
This week's set of swim sessions coached for the local triathlon club
As usual two triathlon swim sessions to look at this week.
Tuesday, 1st July 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 100m Front crawl – kick | ||
| 4x | 50m Front crawl – building on 15s rest | |
| 100m Front crawl | ||
| 800m | ||
| Main Set | ||
| 6x | 100m Front crawl – easy on 20s rest 25m front crawl – best effort on 20s rest |
|
| 4-6x | 100m Front crawl – easy on 20s rest 50m front crawl – best effort on 20s rest |
|
| 2,150m – 2,350m | ||
| Cool Down | ||
| 50m Backstroke | ||
| 50m Front crawl – kick | ||
| 100m Choice | ||
| 50m Front crawl | ||
| 2,400m – 2,600m | ||
Continuing the sprinting theme from last week I started to extend the duration of high intensity work for Tuesday’s swimmers. Lot’s of easy swimming, reasonable rest periods and some hard efforts between them.
Thursday, 3rd July 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m as 25m catch-up, 25 front crawl on 15s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – kick on 15s rest | |
| 100m Front crawl | ||
| 4x | 50m Front crawl – descending on 15s rest | |
| 900m | ||
| Main Set | ||
| 2-3x | 3x 200m Front crawl – pull and paddles on 30s rest 2x 100m front crawl – hard, sprint last 25m on 30s rest |
|
| 2,500m – 3,300m | ||
| Main Set 2 | ||
| 4x | 100m Front crawl – easy on 30s rest 50m front crawl – best effort on 30s rest |
|
| 3,100m – 3,900m | ||
| Alternate Medley Set | ||
| 4x | 50m Fly – drill (biondi) on 15s rest | |
| 100m Medley on 30s rest | ||
| 3x | 50m Backstroke – drill (single arm, catch up, kick) on 15s rest | |
| 100m Medley on 30s rest | ||
| 2x | 50m Breaststroke – drill (2 stroke, 1 kick) on 15s rest | |
| 100m Medley on 30s rest | ||
| 50m Front crawl – drill (catch up) on 15s rest | ||
| 100m Medley on 30s rest | ||
| (additional 900m) | ||
| Cool Down | ||
| 100m Backstroke | ||
| 100m Front crawl – easy | ||
| 2,700m – 4,400m | ||
There’s a lot in today’s set, but not all of it was used. The medley option is very much dependent on the mix of swimmers who turn up and this week we didn’t use it. We worked through 2 or 3 reps of the main set depending on the lane and finished with the second main set for those staying longer.
