As usual, this week’s two swim sessions coached for the local triathlon club.
Tuesday, 9th September 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 600m Front crawl – every 4th length harder | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 2x | 50m Front crawl – building on 10s rest | |
| 800m | ||
| Main Set | ||
| 3x | 200m Front crawl on 4:00* turn around | |
| * Turn around time should allow roughly 15-20s rest | ||
| 6x | 100m Front crawl on 2:00* turn around | |
| * Turn around time should allow roughly 10s rest | ||
| 4-8x | 50m Front crawl on 1:05* turn around | |
| * Turn around time should allow roughly 15-20s rest | ||
| 2,200m – 2,400m | ||
| Cool Down | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 100m Choice (not front crawl) | ||
| 100m Front crawl | ||
| 2,500m – 2,700m | ||
Tuesday’s set continued to work to a turn around time finishing with some harder effort over 50m reps.
Thursday, 11th September 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 100m Front crawl – easy | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl on 10s rest | |
| 4x | 50m Front crawl – easy, last 15m hard on 15s rest | |
| 800m | ||
| Main Set | ||
| 4x | 50m Front crawl – descending on 20s rest | |
| 4x | 100m Front crawl – descending on 30s rest | |
| 4x | 200m Front crawl – descending on 45s rest | |
| 4x | 100m Front crawl – descending on 30s rest | |
| 4x | 50m Front crawl – descending on 20s rest | |
| 2,800m | ||
| Main Set 2 | ||
| 4x | 200m Front crawl – broken as 150m easy, 5s rest, 50m hard on 45s rest | |
| 3,600m | ||
| Cool Down | ||
| 100m Choice | ||
| 100m Front crawl – easy | ||
| 3,800m | ||
Lots of variability in pace for today’s session to help break down the volume.
