As usual, another week and another pair of coached triathlon swim sets.
Tuesday, 12th August 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 200m Front crawl – pull | ||
| 2x | 100m Front crawl – building on 30s rest | |
| 800m | ||
| Main Set | ||
| 5x | 100m Front crawl on 2:00* turn around | |
| * Turn around time should allow roughly 5-10s rest | ||
| 5x | 200m Front crawl on 2:00* turn around | |
| * Turn around time should allow roughly 10-15s rest | ||
| 4x | 25m Front crawl – hard on 60s turn around | |
| 2,400m | ||
| Cool Down | ||
| 100m Front crawl – pull | ||
| 100m Backstroke | ||
| 100m Front crawl – easy | ||
| 2,700m | ||
Continuing the turn around theme and extending the reps out to 200m (with a tightening on time). That’s pretty much the pattern for the rest of the month – a build up in distance and a tightening of times with a little bit of sprinting thrown in to finish things off.
Thursday, 14th August 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 500m Front crawl | ||
| 4x | 50m Front crawl – descending on 10s rest | |
| 2x | 50m Front crawl – kick on 10s rest | |
| 100m Front crawl – building | ||
| 900m | ||
| Main Set | ||
| 200m Front crawl – pull on 30s rest | ||
| 100m Front crawl – hard on 30s rest | ||
| 200m Front crawl – pull on 30s rest | ||
| 200m Front crawl – hard on 45s rest | ||
| 200m Front crawl – pull on 30s rest | ||
| 100m Front crawl – hard on 30s rest | ||
| 200m Front crawl – pull on 30s rest | ||
| 2,100 | ||
| Main Set 2 | ||
| 4x | 300m Front crawl – steady, last 50m hard on 30s rest | |
| 3,300m | ||
| Cool Down | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 100m Backstroke – easy | ||
| 200m Front crawl – easy | ||
| 3,700m | ||
Thursday’s theme on the other hand sticks with variation in pace and volume in general. Shorter reps in the main set today to allow a bit more intervention with swimmers. Otherwise a very routine Thursday session.
