As usual Thursday brings another set of three triathlon swim plans that I’ve coached for my local tri club. This week’s sessions feature quite a lot of 400m reps, something we’ll be seeing more of over the next month. We’ve been doing a lot of shorter efforts, but now I’m shifting up the distance for June.
Tuesday, 19th May 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m 6-3-6 on 10s rest 50m Front crawl on 10s rest |
|
| 2x | 50m As 25m broken arrow drill, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – building on 15s rest | |
| 800m | ||
| Main Set | ||
| 200m Front crawl – pull on 40s rest | ||
| 100m Front crawl – hard on 30s rest | ||
| 200m Front crawl – pull on 40s rest | ||
| 400m Front crawl – hard on 60s rest | ||
| 200m Front crawl – pull on 40s rest | ||
| 100m Front crawl – hard on 30s rest | ||
| 200m Front crawl – pull on 40s rest | ||
| 2,200m | ||
| Cool Down | ||
| 2x | 50m 6-3-6 Drill on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m As 25m broken arrow drill, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 100m Choice – easy | ||
| 2,700m | ||
Tuesday’s warm up looked at rotation and stroke recovery while its main set focussed on volume with a nasty hard 400m hidden in the middle.
Wednesday, 20th May 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 2x | 100m Front crawl – easy on 10s rest | |
| 2x | 100m as 50m 6-1-6 drill, 50m front crawl on 10s rest | |
| 2x | 100m as 50m 6-3-6 drill, 50m front crawl on 10s rest | |
| 2x | 100m Front crawl – building on 20s rest | |
| 800m | ||
| Main Set | ||
| 2x | 400m Front crawl – steady on 45s rest | |
| 100m Front crawl – HARD on 30s rest | ||
| 2x | 400m Front crawl – steady on 45s rest | |
| 100m Front crawl – HARD on 30s rest | ||
| 2,600m | ||
| Cool Down | ||
| 200m Choice – easy | ||
| 2,800m | ||
Wednesday’s session kept the 400s steady, but threw in some tough 100m efforts between the longer reps. Lots of the swimmers pushed on to hit the full 2,800m or stretched it for a round 3K.
Thursday, 21st May 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m as 25m front scull, 25m front crawl on 10s rest | |
| 2x | 50m as 25m mid scull, 25m front crawl on 10s rest | |
| 2x | 50m as 25m rear scull, 25m front crawl on 10s rest | |
| 2x | 50m as 25m scull progression, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – building on 10s rest | |
| 900m | ||
| Main Set | ||
| 400m Front crawl – steady on 60s rest | ||
| 400m Front crawl – 50m hard, 350m steady on 60s rest | ||
| 400m Front crawl – 100m hard, 300m steady on 60s rest | ||
| 400m Front crawl – 200m hard, 200m steady on 60s rest | ||
| 400m Front crawl – hard on 60s rest | ||
| 2,900m | ||
| Main Set 2 | ||
| 3x | 100m Front crawl – 75m easy, 25m hard on 20s rest | |
| 3x | 100m Front crawl – 50m easy, 50m hard on 20s rest | |
| 3,500m | ||
| Cool Down | ||
| 100m Front crawl – easy | ||
| 200m Choice | ||
| 3,200m – 3,800m | ||
Thursday’s session was the toughest of the week with each 400m rep harder than the last. Pretty much ensured everyone was tired by the end of the session.
