Weekly Swim Sets: Thursday, 10th July 2014
This week's pair of triathlon swim sets coached for the local tri club.
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!
