Weekly Swim Sets: Thursday, 21st August 2014
Another set of coached triathlon swims.
Here’s this week’s pair of coached triathlon swim sets.
Tuesday, 19th August 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 2x | 100m Front crawl – building on 20s rest | |
| 800m | ||
| Main Set | ||
| 8x | 50m Front crawl on 1:00* turn around | |
| * Turn around time should allow roughly 5s rest | ||
| 4x | 100m Front crawl on 2:00* turn around | |
| * Double previous turn around time | ||
| 2x | 200m Front crawl on 4:00* turn around | |
| * Double previous turn around time | ||
| 400m Front crawl on 8:00* turn around | ||
| * Double previous turn around time | ||
| 2,400m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,600m | ||
Keeping the pressure of swimming to a turn around time and increasing the distance this week. Straight forward double up from 50s through to a single 400m rep.
Thursday, 21st August 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m as 25m doggy paddle, 25m front crawl on 10s | |
| 100m Front crawl – easy | ||
| 2x | 50m as 25m doggy paddle, 25m front crawl on 10s | |
| 100m Front crawl – easy | ||
| 4x | 50m Front crawl – descending on 10s | |
| 900m | ||
| Main Set | ||
| 3-5x | 300m Front crawl – steady, pull on 60s rest 100m front crawl – hard on 30s rest |
|
| 2,100m = 2,900m | ||
| Main Set 2 | ||
| 4-6x | 100m Front crawl – easy on 30s rest 50m front crawl – hard on 60s rest |
|
| 2,700m – 3,800m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,900m – 4,000m | ||
Lot’s of doggy paddle to start – the advantage of a small group is I could focus on some specific needs to work on the catch. The main set ended up a little harder than I’d originally planned with the full 100m as a hard effort, but paid off with some good splits being recorded.
