All three of this week’s triathlon swim sessions mix slightly longer reps with some shorter harder efforts through the main sets. The other major news is I got a new pen, which makes all the boards much more easily read (within the limits of my handwriting).
Tuesday, 28th April 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m Front crawl kick on 10s rest | |
| 200m Front crawl | ||
| 100m Front crawl kick | ||
| 3x | 50m Front crawl – descending on 15s rest | |
| 850m | ||
| Main Set | ||
| 3x | 200m Front crawl – pull on 40s rest 2x 100m Front crawl – hard on 30s rest |
|
| 2-4x | 50m Front crawl – steady on 10s rest 50m Front crawl – kick on 10s rest |
|
| 2,250m – 2,450m | ||
| Cool Down | ||
| 100m Front crawl – easy | ||
| 100m Choice | ||
| 2,450m – 2,650m | ||
Nothing too long in this session, but the hard reps are pushed out to 100m and there’s quite a bit of kick, particularly for faster athletes who cover the longer distance.
Wednesday, 29th April 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 50m As 25m straight arm recovery, 25m front crawl | ||
| 50m Front crawl | ||
| 50m As 25m broken arrow, 25m front crawl | ||
| 50m Front crawl | ||
| 50m As 25m finger drag, 25m front crawl | ||
| 50m Front crawl | ||
| 4x | 50m Front crawl – 25m easy, 25m hard on 15s rest | |
| 900m | ||
| Main Set | ||
| 200m Front crawl – pull on 30s rest | ||
| 4x | 25m Front crawl – hard on 20s rest | |
| 400m Front crawl – pull on 45s rest | ||
| 4x | 50m Front crawl – hard on 30s rest | |
| 200m Front crawl – pull on 30s rest | ||
| 4x | 25m Front crawl – hard on 20s rest | |
| 400m Front crawl – pull on 45s rest | ||
| 4x | 50m Front crawl – hard on 30s rest | |
| 2,700m | ||
| Cool Down | ||
| 100m Choice | ||
| 2,800m | ||
A contrast between steady swimming with the pull buoy and short, hard efforts that follow. The warm up focuses on the recovery cycle of the stroke. Lesson learned today: with large groups stick to one or two drills at most and repeat to enable better performance.
Thursday, 30th April 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m As 25m finger drag, 25m front crawl on 10s rest | |
| 2x | 50m As 25m doggy paddle, 25m front crawl on 10s rest | |
| 2x | 50m Front crawl – building on 10s rest | |
| 100m Front crawl – easy | ||
| 2x | 100m Front crawl – building on 20s rest | |
| 900m | ||
| Main Set | ||
| 100m Front crawl – steady on 20s rest | ||
| 100m Front crawl – alternating easy/hard every 50m on 20s rest | ||
| 200m Front crawl – steady on 30s rest | ||
| 200m Front crawl – alternating easy/hard every 50m on 30s rest | ||
| 400m Front crawl – steady on 45s rest | ||
| 400m Front crawl – alternating easy/hard every 50m on 45s rest | ||
| 2,300m | ||
| Main Set 2 | ||
| 4-6x | 100m Front crawl – easy on 10s rest 50m Front crawl – hard on 30s rest |
|
| 2,900m – 3,200m | ||
| Cool Down | ||
| 100m Front crawl – easy | ||
| 200m Choice | ||
| 3,200m – 3,500m | ||
The big swim of the week and I could have given the swimmers more. Mixed pace is the best description; a gradually building main set that starts with a steady effort and then asks for surges in pace over the distance.
