Back to the pool this week with another two swim sessions for the local triathlon club.
Tuesday, 5th August 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m Front crawl – kick on 10s | |
| 300m Front crawl | ||
| 2x | 50m Front crawl – building on 10s | |
| 800 | ||
| Main Set | ||
| 5x | 50m Front crawl on 1:00* turn around | |
| *Turn around time should allow roughly 10s rest | ||
| 10x | 100m Front crawl on 2:00* turn around | |
| *Turn around time should be double the 50m turn around | ||
| 5x | 50m Front crawl on 0:55* turn around | |
| *Turn around time should be tighter than initial 50m turn around | ||
| 2,300m | ||
| Cool Down | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 100m Backstroke – easy | ||
| 100m Front crawl – easy | ||
| 2,700m | ||
Most of the time I use rest intervals in my sessions because there’s a lot of variability in the swimmers who turn up. This month though, I’m going to use turn around times to focus efforts. A little more work to organise swimmers in their lanes, but once set, they don’t allow for any slacking during the main set.
Thursday, 7th August 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m Front crawl – building on 10s rest | |
| 200m Front crawl | ||
| 2x | 50m Front crawl – building on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – building on 10s rest | |
| 900m | ||
| Main Set | ||
| 100m Front crawl – steady on 20s rest | ||
| 200m Front crawl – steady on 30s rest | ||
| 300m Front crawl – steady on 40s rest | ||
| 400m Front crawl – 350m steady, 50m hard on 50s rest | ||
| 300m Front crawl – 250m steady, 50m hard on 40s rest | ||
| 200m Front crawl – 150m steady, 50m hard on 30s rest | ||
| 100m Front crawl – hard | ||
| 2,500m | ||
| Main Set 2 | ||
| 5x | 200m Front crawl on 30s rest paced – easy, steady, hard, steady, easy |
|
| 3,500m | ||
| Cool Down | ||
| 2x | 50m Front crawl – kick on 10s | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – kick on 10s | |
| 100m Choice | ||
| 100m Front crawl – easy | ||
| 4,000m | ||
Two different pyramids for the Thursday swimmers – the first by distance and the second by intensity. Other than that this was a pretty straight forward session.
