Weekly Swim Sets: Thursday, 12th March 2015
Back in Bristol and back to early morning swims. Here's this week's three triathlon swim plans.
First week back home and I’m not enjoying the earlier starts or lack of sunshine at the pool. As I’ve been away for a couple of weeks I’ve opted for simpler sets, light on drills, but with some variation on pace.
Tuesday, 10th March 2015 – Endurance Swim Session
Warm Up | ||
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400m Front crawl | ||
2x | 25m Front crawl – building on 10s rest | |
200m Front crawl – steady | ||
2x | 50m Front crawl – building on 20s rest | |
100m Front crawl – moderate | ||
800m | ||
Main Set | ||
400m Front crawl – pull on 60s rest | ||
100m Front crawl – hard on 30s rest | ||
300m Front crawl – pull on 45s rest | ||
2x | 100m Front crawl – hard on 30s rest | |
200m Front crawl – pull on 30s rest | ||
3x | 100m Front crawl – hard on 30s rest | |
100m Front crawl – pull on 15s rest | ||
2,400m | ||
Cool Down | ||
200m Choice | ||
2,600m |
It’s March, race season isn’t too far away, so I’m starting to up the proportion of hard swimming in the sets to push swimmers a little more.
Wednesday, 11th March 2015 – Endurance Swim Session
Warm Up | ||
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200m Front crawl – easy | ||
2x | 50m Front crawl kick on 10s rest | |
200m Front crawl – steady | ||
2x | 50m Front crawl – building on 15s rest | |
200m Front crawl – steady | ||
2x | 50m Front crawl – building on 15s rest | |
900m | ||
Main Set | ||
3x | 100m Front crawl – steady on 20s rest | |
3x | 100m Front crawl – steady on 25s rest 1-2: Steady 3: Building |
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3x | 100m Front crawl – steady on 30s rest 1: Steady 2-3: Building |
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3x | 100m Front crawl – steady on 35s rest 1-2: Building 3: Hard |
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3x | 100m Front crawl – steady on 40s rest 1: Building 2-3: Hard |
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2,400m | ||
Cool Down | ||
2x | 50m Front crawl kick on 15s rest | |
100m Front crawl – easy | ||
100m Choice | ||
2,700m |
Much like Tuesday a set focussed on swimming and one that gradually ramps up the intensity of the main set.
Thursday, 12th March 2015 – Endurance Swim Session
Warm Up | ||
---|---|---|
400m Front crawl | ||
2x | 50m As 25m front scull, 25m front crawl on 10s rest | |
100m Front crawl | ||
2x | 50m As 25m doggy paddle, 25m front crawl on 10s rest | |
100m Front crawl | ||
2x | 50m Front crawl – building on 15s rest | |
900m | ||
Main Set | ||
2-3x | 400m Front crawl – pull on 60s rest 200m Front crawl – building on 60s rest 100m Front crawl – hard on 60s rest |
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2,300m – 3,000m | ||
Main Set 2 | ||
4x | 200m Front crawl – 25m hard, 175m steady on 40s rest | |
3,100m – 3,800m | ||
Cool Down | ||
200m Choice | ||
2,500m – 4,000m |
Finally, today’s session: a couple of catch drills in the warm up then a main set of good volume with a little bit of hard work each time round.
More Triathlon Swim Sessions