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