Weekly Swim Sets: Thursday, 7th August 2014
This week's triathlon swim sets for the tri club.
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.
