Weekly Swim Sets: Thursday, 25th September 2014
This week's set of coached swim sessions for the local triathlon club
This week’s pair of coached triathlon swim sessions. As the season is winding down I went easier on the swimmers with mostly steady paced sets.
Tuesday, 23rd September 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 3x | 50m Front crawl – building on 15s rest | |
| 850m | ||
| Main Set | ||
| 5x | 100m Front crawl on 30s rest | |
| 5x | 200m Front crawl on 45s rest | |
| 2,350m | ||
| Cool Down | ||
| 50m Choice – kick | ||
| 100m Choice | ||
| 2,500m | ||
A simple main set – I left it up to the swimmers to decide on the exact pacing. No pressure to push times, but funnily when there are faster swimmers in the next lane people still seem to speed up.
Thursday, 25th September 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl – easy | ||
| 2x | 100m Alternating 25m fist drill, 25m front crawl on 20s rest | |
| 2x | 50m as 25m doggy paddle, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 3x | 50m Front crawl on 15s rest | |
| 900m | ||
| Main Set | ||
| 2-5x | 300m Front crawl – pull on 45s rest 200m front crawl – steady on 30s rest 100m front crawl – building on 20s rest |
|
| 2,150m – 3,950m | ||
| Cool Down | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 100m Front crawl – easy | ||
| 100m Choice | ||
| 2,450m – 4,250m | ||
The pull buoy makes a return. It’s been a while since with used it in earnest, but today’s session mixed pull and a small variation in swim pacing for a long main set.
