Weekly Swim Sets: Thursday, 17th July 2014
This week's pair of coached triathlon swim sessions for BADTri.
This week’s pair of coached swim sessions for the local tri club.
Tuesday, 15th July 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl – sighting on odd lengths | ||
| 4x | 50m Front crawl – breathing on 2, 3, 4, 5 on 20s rest | |
| 200m Front crawl – sighting on odd lengths | ||
| 4x | 50m Front crawl – 1st 15m hard, rest easy on 20s rest | |
| 1,000m | ||
| Main Set | ||
| All as deep water start | ||
| 4x | 100m Front crawl – 25m best effort, 75m easy on 20s rest | |
| 4x | 100m Front crawl – 50m best effort, 50m easy on 25s rest | |
| 4x | 100m Front crawl – 75m best effort, 25m easy on 30s rest | |
| 2x | 100m Front crawl – best effort on 60s rest | |
| 2,400m | ||
| Cool Down | ||
| 2x | 50m Front crawl – kick | |
| 100m Backstroke | ||
| 100m Front crawl – easy | ||
| 2,700m | ||
Sticking with this month’s theme of hard efforts I added a race start twist. The main set was completed without wall push offs for the starts; swimmers had to go from standing still (well floating) to top speed in just a few metres.
Thursday, 17th July 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl – easy | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl on 10s rest | |
| 2x | 50m Front crawl on 10s rest | |
| 2x | 100m As 50m fist drill, 50m front crawl on 20s rest | |
| 2x | 100m Front crawl – building on 20s rest | |
| 1,000m | ||
| Main Set | ||
| 5x | 3x 100m Front crawl – descending 1: easy on 10s rest 2: steady on 20s rest 3: hard on 30s rest |
|
| 2,500m | ||
| Main Set 2 | ||
| 3x | 400m Front crawl – steady, every 4th length hard on 45s rest | |
| 3,700m | ||
| Cool Down | ||
| 2x | 50m Front crawl – kick | |
| 100m Front crawl – easy | ||
| 2x | 50m Front crawl – kick | |
| 100m Backstroke | ||
| 2,900m – 4,100m | ||
No miscalculations on distance this week. A few more drills to start based on the mix of swimmers booked in and a session that gave lots of opportunity to intervene. Being race season some sessions seem a little quiet, the plus is it’s much easier to work on specifics with those in the pool.
