Weekly Swim Sets: Thursday, 24th July 2014

This week's coached swim sessions for the local triathlon club

This week’s pair of coached swim session for my local triathlon club.

Tuesday, 22nd July 2014 – Endurance Swim Session

Tuesday, 22nd July 2014 – Endurance Swim Session
Warm Up
	200m Front Crawl
2x	50m Front crawl – kick on 10s rest
	200m Front Crawl – pull
4x	25m Front crawl – descending on 10s rest
4x	50m Front crawl – descending on 20s rest
		800m
Main Set
4x	3x 100m Front crawl – descending on 30s rest 30s extra rest 50m front crawl – best effort on 30s rest
		2,200
Bonus Set
8x	25m Front crawl odds: easy on 30s rest evens: sprint on 5s rest
		2,400
Cool Down
	100m Front crawl – pull
	50m Front crawl – kick
	100m Choice
		2,450m -2,650m

Tuesday’s session went for a little more variation in pace with repeated descending sets (time taken for each rep descends) and some short, hard efforts on top.

Thursday, 24th July 2014 – Endurance Swim Session

Thursday, 24th July 2014 – Endurance Swim Session
Warm Up
	200m Front crawl
2x	50m As 25m front scull, 25m front crawl on 10s rest
	200m Front crawl – pull
2x	50m As 25m doggy paddle, 25m front crawl on 10s rest
	200m Front crawl
		800m
Main Set
	1000m Front crawl – steady, every 5th length hard on 90s rest
2x	500m Front crawl – steady, every 5th length hard on 45s rest
4x	250m Front crawl – steady, every 5th length hard on 30s rest
		3,800m
Main Set 2
8x	50m Front crawl on 20s rest odds: easy evens: hard
		4,200m
Cool Down
	100m Front crawl – kick
	100m Front crawl
	100m Choice (not front crawl)
		4,100m-4,500m

Thursday was at the other end of the spectrum with long reps in the main set. Throwing in a few hard lengths helps keep swimmers engaged and counting lengths properly! In a 25m pool rather than every 5th length being hard every 9th and 10th should be (last 50m of each 250m segment).

More Triathlon Swim Sessions