Weekly Swim Sets: Thursday, 4th June 2015
This weeks triathlon swim sets have more 400m reps and some open water skills practice
This week’s triathlon swim sessions continue the focus on 400m reps along with some open water skills practice too.
Tuesday, 2nd June 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 2x | 50m Front crawl kick on 10s rest | |
| 100m Front crawl | ||
| 4x | 50m Front crawl – building on 10s rest | |
| 600m | ||
| Main Set | ||
| 3x | 200m Front crawl – easy, pull on 40s rest 400m Front crawl – hard on 60s rest |
|
| 2,400m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,600m | ||
Reaching the peak of hard 400s with three reps in this week’s Tuesday session. A tough swim for the group, but some good times coming out across the session.
Wednesday, 3rd June 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front Crawl | ||
| 2x | 50m Front crawl kick on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl kick on 10s rest | |
| 100m Front crawl | ||
| 4x | 50m Front crawl – hard on 10s rest 15m kick only, 35m full stroke |
|
| 900m | ||
| Main Set | ||
| 2-3x | 200m Front crawl – steady; sighting on odd length on 30s rest 300m Front crawl – drafting; swap lead every 50m on 40s rest 2x 50m Front crawl – hard; deep water start on 20s rest |
|
| 2,100m – 2,700m | ||
| Cool Down | ||
| 2x | 50m Front crawl kick on 10s rest | |
| 100m Front crawl | ||
| 100m Choice | ||
| 2,400m – 3,000m | ||
An open water skills session for Wednesday’s group. A mix of sighting practice, drafting practice and some race starts without a push off the side.
Thursday, 4th June 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m Front crawl – catch up drill on 10s rest | |
| 2x | 50m Front crawl on 10s rest | |
| 2x | 50m Front crawl – half catch up drill on 10s rest | |
| 2x | 50m Front crawl on 10s rest | |
| 2x | 50m Front crawl – hard on 10s rest | |
| 900m | ||
| Main Set | ||
| 400m Front crawl – pull on 45s rest | ||
| 400m Front crawl – hard on 60s rest | ||
| 400m Front crawl – steady on 45s rest | ||
| 400m Front crawl – hard on 60s rest | ||
| 400m Front crawl – pull on 45s rest | ||
| 2,900m | ||
| Main Set 2 | ||
| 10x | 50m Front crawl on 20s rest Odds: easy Evens: hard |
|
| 3,400m | ||
| Cool Down | ||
| 100m Front crawl – easy | ||
| 100m Choice | ||
| 3,100m – 3,600m | ||
Finally another set of 400s for the Thursday group; again mixing a few hard reps with steadier efforts.
