Weekly Swim Sets: Thursday, 18th September 2014
This week's pair of triathlon swim sessions
The usual two swim sessions this week, only one of which I coached. A weekend break earned me a lie in on tuesday, so while I wrote the set, another coach delivered it.
Warm Up | ||
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400m Front crawl – easy | ||
200m Front crawl – pull | ||
100m Front crawl – building | ||
700m | ||
Main Set | ||
3-4x | 400m Front crawl on 45s rest | |
4x | 50m Front crawl – hard on 30s rest | |
2,100m – 2,500m | ||
Cool Down | ||
2x | 50m Front crawl – kick on 10s rest | |
100m choice (not front crawl) | ||
100m Front crawl – easy | ||
2,400m – 2,800m |
A simple session of 400s for Tuesday, finishing out with a few harder efforts.
Thursday, 18th September 2014 – Endurance Swim Session
Warm Up | ||
---|---|---|
400m Front crawl | ||
2x | 50m as 25m 6-1-6 drill, 25m front crawl on 10s rest | |
100m Front crawl | ||
2x | 50m as 25m 6-3-6 drill, 25m front crawl on 10s rest | |
100m Front crawl | ||
2x | 50m Front crawl – building on 10s rest | |
900m | ||
Main Set | ||
3x | 100m Front crawl – steady on 20s rest | |
2x | 50m Front crawl – hard on 20s rest | |
3x | 200m Front crawl – steady on 30s rest | |
2x | 50m Front crawl – hard on 20s rest | |
3x | 300m Front crawl – steady on 40s rest | |
2x | 50m Front crawl – hard on 20s rest | |
For a longer set add: | ||
3x | 400m Front crawl – steady on 50s rest | |
2x | 50m Front crawl – hard on 20s rest | |
3,000m – 4,200m | ||
Cool Down | ||
200m Choice | ||
3,200m – 4,500m |
A big main set, mixing lots of steady reps with a few short, sharp efforts so we don’t get stuck at one speed.