Weekly Swim Set: Thursday, 28th August 2014
Just one coached triathlon swim set this week - a long endurance set
There was no Tuesday swim this week – the University pool extended the bank holiday by a day allowing me an extra lie in, but that means I’ve only one swim session to offer you.
Thursday, 28th August 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl – easy | ||
| 2x | 50m As 25m front scull, 25m front crawl on 10s rest | |
| 2x | 50m As 25m mid scull, 25m front crawl on 10s rest | |
| 2x | 50m As 25m rear scull, 25m front crawl on 10s rest | |
| 2x | 50m As 25m scull progression, 25m front crawl on 10s rest | |
| 200m Front crawl | ||
| 2x | 50m Front crawl – building on 10s rest | |
| 900m | ||
| Main Set | ||
| 8-10x | 200m Front crawl – consistent pacing on 30s rest | |
| These should not be easy/steady, push a little. | ||
| 2,500m – 2,900m | ||
| Main Set 2 | ||
| 4x | 100m Front crawl – easy/steady on 20s rest 100m Front crawl – building to best effort on 30s rest |
|
| 3,300m – 3,700m | ||
| Cool Down | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 2x | 50m Choice on 20s rest | |
| 100m Front crawl | ||
| 3,600m – 4,000m | ||
Drills are very much back during the warm up, again chosen based on the swimmers signed up for the sessions, there’s a lot of work to be done on elements of the catch and pull through. After that a challenging main set of 200s, trying to keep a consistent effort with pacing approaching threshold.
