Weekly Swim Sets: Thursday, 23rd April 2015
This week’s set of triathlon swim plans includes more open water practice, another (hard) pyramid set and some long pull buoy work too.
Tuesday, 21st April 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m As 25m front scull, 25m front crawl on 10s rest | |
| 50m Front crawl | ||
| 2x | 50m as 25m doggy paddle, 25m front crawl on 10s rest | |
| 50m Front crawl | ||
| 3x | 50m Front crawl – building on 15s rest | |
| 850m | ||
| Main Set | ||
| 100m Front crawl – steady on 20s rest | ||
| 200m Front crawl – building on 35s rest | ||
| 300m Front crawl – building on 50s rest | ||
| 400m Front crawl – steady on 60s rest | ||
| 300m Front crawl – hard on 50s rest | ||
| 200m Front crawl – hard on 35s rest | ||
| 100m Front crawl – steady on 20s rest | ||
| 2,450m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,650m | ||
I was recently asked if I’d heard of pyramid sets; where the session builds up and then comes down. Of course I had, but I didn’t see them as an excuse for an easy finish. So I constructed this pyramid for my Tuesday groups – volume goes up and down, but the swimming gets harder.
Wednesday, 22nd April 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m 6-1-6 Drill on 10s rest 50m Front crawl on 10s rest |
|
| 2x | 50m 6-3-6 Drill on 10s rest 50m Front crawl on 10s rest |
|
| 100m Front crawl – building | ||
| 800m | ||
| Main Set | ||
| 3x | 100m Front crawl – building on 30s rest Deep water start – away from wall |
|
| 300m Front crawl – pull on 50s rest Drafting, change lead each 50m |
||
| 3x | 100m Front crawl – hard on 30s rest Deep water start – away from wall |
|
| 300m Front crawl – pull on 50s rest Drafting, change lead each 50m |
||
| 3x | 100m Front crawl – hard on 30s rest Deep water start – away from wall |
|
| 300m Front crawl – pull on 50s rest Drafting, change lead each 50m |
||
| 2,600m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,800m | ||
This week Wednesday’s group got to practice some open water skills, again with the deep water starts (in shallow water, but away from the wall) and more coach sanctioned drafting. I’ve got a big group on Wednesdays now and this session worked well with them all.
Thursday, 23rd April 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m Front crawl single arm drill on 15s rest Switch arm at 25m |
|
| 100m Front crawl | ||
| 2x | 50m Unco drill on 20s rest | |
| 100m Front crawl | ||
| 3x | 50m Front crawl – building on 15s rest | |
| 50m Front crawl – easy | ||
| 1,000m | ||
| Main Set | ||
| 2-4x | 400m Front crawl – pull on 50s rest 2x 50m Front crawl – hard on 40s rest |
|
| 2,000m – 3,000m | ||
| Main Set 2 | ||
| 8x | 50m Front crawl on 20s rest Odds: easy Evens: building |
|
| 2,400m – 3,400m | ||
| Cool Down | ||
| 100m Front crawl | ||
| 100m Choice (not front crawl) | ||
| 2,600m – 3,600m | ||
Thursday’s set was more of a classic – a mix of longer pull reps with short sharp efforts in between. We also moved back to the side lanes meaning I can watch my swimmers much more closely.
