Weekly Swim Sets: Thursday, 25th June 2015
This week's set of triathlon swim plans using fixed turn around times to keep the pressure on
This week’s three triathlon swim plans continue the theme of using a relatively tight turn around time to keep the pressure on my swimmers. Individual intensity isn’t too hard, but sustaining the effort over the full session is the challenge.
Tuesday, 23rd June 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 50m 6-1-6 Drill on 10s rest | ||
| 50m Front crawl on 10s rest | ||
| 50m 6-1-6 Drill on 10s rest | ||
| 50m Front crawl on 10s rest | ||
| 100m Front crawl – easy | ||
| 2x | 50m Front crawl – 25m easy, 25m hard on 15s rest | |
| 800m | ||
| Main Set | ||
| 100m Front crawl on a turn around allowing 10-15s rest | ||
| 200m Front crawl on a turn around allowing 25-30s rest | ||
| 300m Front crawl on a turn around allowing 35-40s rest | ||
| 400m Front crawl on a turn around allowing 45-60s rest | ||
| 300m Front crawl on a turn around allowing 25-35s rest | ||
| 200m Front crawl on a turn around allowing 15-20s rest | ||
| 100m Front crawl on a turn around allowing 5-10s rest | ||
| 2,400m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,600m | ||
Tuesday’s main set took the form of a pyramid that doubled up the turn around as the distance increased, but tightened down on the descent.
Wednesday, 24th June 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 50m Front crawl catch up drill | ||
| 100m Front crawl | ||
| 50m Front crawl catch up drill | ||
| 100m Front crawl | ||
| 4x | 50m Front crawl – building on 15s rest | |
| 800m | ||
| Main Set | ||
| 6x | 100m on a turn around allowing 10-15s rest | |
| 6x | 200m on a turn around allowing 25-30s rest | |
| 2,400m | Cool Down | |
| 2x | 50m Front crawl catch up drill on 5s rest 50m Front crawl on 5s rest |
|
| 100m Choice | ||
| 2,700m | ||
Wednesday’s session was quite straightforward – a series of 100s and then 200s on a turn around time that was sufficient to make the swimmers work for it.
Thursday, 25th June 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 100m Front crawl | ||
| 2x | 50m Doggy paddle on 5s rest 50m Front crawl on 5s rest |
|
| 100m Front crawl | ||
| 2x | 50m Fist drill on 5s rest 50m Front crawl on 5s rest |
|
| 100m Front crawl | ||
| 2x | 50m Front crawl – building on 10s rest | |
| 800m | ||
| Main Set | ||
| 200m Front crawl – easy on 30s rest | ||
| 3x | 200m Front crawl on a turn around allowing 25-30s rest | |
| 200m Front crawl – easy on 30s rest | ||
| 3x | 200m Front crawl on a turn around allowing 20-25s rest | |
| 200m Front crawl – easy on 30s rest | ||
| If time allows, one final set: | ||
| 3x | 200m Front crawl on a turn around allowing 15-20s rest | |
| 200m Front crawl – easy on 30s rest | ||
| 2,600m – 3,400m | ||
| Cool Down | ||
| 2x | 50m As 25 doggy paddle, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 100m Choice | ||
| 2,900m – 3,700m | ||
Thursday built on the previous week with the same basic pattern to the main set, but this time the distance stepped up to 200m from 100m before.
