This week’s pair of swim sessions coached for the local Tri club.
Tuesday, 8th July 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front Crawl – easy | ||
| 2x | 50m As 25m straight arm recovery, 25m front crawl on 10s rest | |
| 100m Front Crawl | ||
| 2x | 50m As 25m zipper drill, 25m front crawl on 10s rest | |
| 100m Front Crawl – easy | ||
| 4x | 25m Front crawl – descending on 10s rest | |
| 900m | ||
| Main Set | ||
| 4-5x | 200m Front crawl – easy, pull on 30s rest 50m Front crawl – best effort on 30s rest |
|
| 100m Front crawl – easy on 60s rest | ||
| 2-4x | 100m Front crawl – best effort on 60s rest | |
| 2,200m-2,650m | ||
| Cool Down | ||
| 100m Backstroke – easy | ||
| 2x | 50m Front crawl – kick | |
| 100m Front crawl – easy | ||
| 2,500m – 2,950m | ||
Another week and another step up in the intensive work, finishing the main set with some 100m best efforts. I adjusted the set to ensure every lane gave me at least two.
Thursday, 10th July 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl – easy | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 100m Front Crawl | ||
| 2x | 50m As 25m straight arm recovery, 25m front crawl on 10s rest | |
| 2x | 50m As 25m zipper drill, 25m front crawl on 10s rest | |
| 100m Front Crawl – easy | ||
| 2x | 50m Front crawl – building on 10s rest | |
| 1,000m | ||
| Main Set | ||
| 3x | 400m Front crawl – steady on 45s rest | |
| 8x | 50m Front crawl – alternating easy/hard each 50m on 20s rest | |
| 2-3x | 400m Front crawl – steady on 45s rest | |
| 4-8x | 50m Front crawl – alternating easy/hard each 50m on 20s rest | |
| 3,600m – 4,200m | ||
| Main Set 2 | ||
| 3x | 100m Front crawl – descending on 30s rest | |
| 3x | 100m Front crawl – descending on 30s rest | |
| 4,200m – 4,800m | ||
| Cool Down | ||
| 200m Choice | ||
| 3,800m-5,000m | ||
My mathematics was seriously lacking when I wrote this set last night! The main set totalled way more than the 2,400m I’d worked out in my book, the correct distances and the adjustments I made for the slower lane are in the table above. Needless to say, nobody did the second main set this morning!
