Weekly Swim Sets: Thursday, 2nd April 2015
This week I have three triathlon swim plans, only two of which I delivered pool side; the third I left with my Thursday morning swimmers to work through on their own. Another missed session. My attendance record should improve again in April, March has been a difficult month.
As I wasn’t there, I don’t have a picture of this morning’s set. I do, however, have a PDF: Endurance Swim Session – 2nd April 2015.
Tuesday, 31st March 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 50m as 25m front scull, 25m front crawl on 10s rest | ||
| 50m as 25m mid scull, 25m front crawl on 10s rest | ||
| 50m as 25m rear scull, 25m front crawl on 10s rest | ||
| 50m as 25m scull progression, 25m front crawl on 10s rest | ||
| 100m Front crawl | ||
| 4x | 50m Front crawl – building | |
| 900m | ||
| Main Set | ||
| 5x | 100m Front crawl – last 25m hard on 30s rest | |
| 4x | 100m Front crawl – last 50m hard on 35s rest | |
| 3x | 100m Front crawl – last 75m hard on 40s rest | |
| 2x | 100m Front crawl – hard on 45s rest | |
| 2,300m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,500m | ||
A tough main set today, but as we’ve come to the end of March races aren’t too far away. There’s going to be more hard work in the next couple of months along with some open water skills practice to ensure swimmers are ready for the triathlon season.
Wednesday, 1st April 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 50m Catch up drill on 10s rest | ||
| 100m Front crawl | ||
| 50m Half catch up drill on 10s rest | ||
| 100m Front crawl | ||
| 3x | 50m Front crawl – 25m easy, 25m hard on 10s rest | |
| 850m | ||
| Main Set | ||
| 3-4x | 400m Front crawl on 60s rest 1: Steady 2: Last 100m hard 3: Last 200m hard 4: Last 300m hard |
|
| 2,050m – 2,450m | ||
| Cool Down | ||
| 2x | 50m Catch up drill on 10s rest 50m Front crawl on 10s rest |
|
| 200m Choice | ||
| 2,450m-2,850m | ||
We don’t often do 400m reps on Wednesday, but I wanted to push through a longer set this week. I didn’t want to plod through so the 400s get progressively harder as the session goes on.
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m Front crawl kick on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m As 25m front scull, 25m front crawl on 10s rest | |
| 2x | 50m As 25m doggy paddle, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – hard on 20s rest | |
| 1,000m | ||
| Main Set | ||
| 6x | 200m Front crawl on 40s rest Odds: steady Evens: building |
|
| 4x | 200m Front crawl on 40s rest Odds: steady Evens: hard |
|
| 3,000m | ||
| Main Set 2 | ||
| 3x | 100m Front crawl – 25m hard, 75m easy on 20s rest | |
| 3x | 100m Front crawl – 75m easy, 25m hard on 20s rest | |
| 3,600m | ||
| Cool Down | ||
| 50m Front crawl kick | ||
| 50m Front crawl – easy | ||
| 100m Choice (not front crawl) | ||
| 3,200m – 3,800m | ||
As I won’t be there to supervise I’ve left a straightforward session for my Thursday group. Built around 200s with a gradual build up of the intensity over the reps. In line with the other sessions this week really.
