Weekly Swim Sets: Thursday, 28th May 2015
Another set of triathlon swim plans with more focus on hard 400m reps
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EmailThis week’s trio of triathlon swim plans – more hard 400s and a few hard 200s too for good mix. This week’s drills focussed on the catch with doggy paddle and fist drill; plus some variation in breathing patterns for Wednesday’s swimmers.
Tuesday, 26th May 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m Front crawl – fist drill on 5s rest 50m Front crawl on 5s rest |
|
| 100m Front crawl | ||
| 4x | 25m Front crawl – hard on 10s rest | |
| 800m | ||
| Main Set | ||
| 100m Front crawl – steady on 20s rest | ||
| 200m Front crawl – building on 40s rest | ||
| 100m Front crawl – easy on 20s rest | ||
| 400m Front crawl – hard on 60s rest | ||
| 200m Front crawl – easy on 40s rest | ||
| 400m Front crawl – hard on 60s rest | ||
| 2,200m | ||
| Cool Down | ||
| 100m Front crawl – easy | ||
| 2x | 50m Front crawl – fist drill on 5s rest 50m Front crawl on 5s rest |
|
| 200m Choice | ||
| 2,700m | ||
As promised Tuesday’s session built on the week before with a second hard 400m rep. Next week will be building again.
Wednesday, 27th May 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 4x | 50m Front crawl on 15s rest 1: 25m Breath every 3; 25m regular pattern 2: 25m Breath every 4; 25m regular pattern 3: 25m Breath every 5; 25m regular pattern 4: 25m Breath every 7; 25m regular pattern |
|
| 100m Front crawl | ||
| 4x | 50m Front crawl – 25m easy, 25m hard on 15s rest | |
| 800m | ||
| Main Set | ||
| 200m Front crawl – steady on 45s rest | ||
| 200m Front crawl – 100m easy, 100m hard on 45s rest | ||
| 200m Front crawl – steady on 45s rest | ||
| 200m Front crawl – alternating 50m easy, 50m hard on 45s rest | ||
| 200m Front crawl – steady on 45s rest | ||
| 200m Front crawl – alternating 25m easy, 25m hard on 45s rest | ||
| 200m Front crawl – steady on 45s rest | ||
| 200m Front crawl – hard on 45s rest | ||
| 2,400m | ||
| Cool Down | ||
| 4x | 25m Front crawl on 15s rest 1: breath every 3 2: breath every 4 3: breath every 5 4: breath every 6 |
|
| 200m Choice | ||
| 2,700m | ||
A more varied paced session for Wednesday. Lots of 200m reps, but some broken into easy and then hard sections rather than consistent pacing.
Thursday, 28th May 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl on 10s rest | |
| 100m Front crawl – building | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl on 10s rest | |
| 100m Front crawl – building | ||
| 800m | ||
| Main Set | ||
| 100m Front crawl – easy on 20s | ||
| 400m Front crawl – building on 60s rest | ||
| 100m Front crawl – easy on 20s | ||
| 400m Front crawl – building on 60s rest | ||
| 100m Front crawl – easy on 20s | ||
| 400m Front crawl – hard on 60s rest | ||
| 100m Front crawl – easy on 20s | ||
| 2,400m | ||
| Main Set 2 | ||
| 2-3x | 2x 100m As 50m fist drill, 50m front crawl on 20s rest 2x 100m Front crawl – building on 20s rest |
|
| 3,200m – 3,600m | ||
| Cool Down | ||
| 200m Choice | ||
| 3,400m – 3,800m | ||
Returning to the hard 400 theme Thursday’s main set builds up to one hard 400 after a couple of building reps. Alongside this hard work, lots of drills focussed on the catch in both the warm up and the second set.
