This week’s triathlon swim plans continued the intensive aerobic main sets and then threw some sprinting into the mix.
Tuesday, 7th July 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 2x | 100m Alternating 25m fist drill, 25m front crawl on 10s rest | |
| 2x | 50m As 25m doggy paddle, 25m front crawl on 10s rest | |
| 2x | 100m Alternating 25m fist drill, 25m front crawl on 10s rest | |
| 2x | 50m Front crawl – building on 10s rest | |
| 800m | ||
| Main Set | ||
| 3x | 400m Front crawl On a turn around allowing 30s rest |
|
| 8x | 25m Front crawl – hard On a turn around allowing 25-30s rest |
|
| 2,200m | ||
| Cool Down | ||
| 200m Choice – easy | ||
| 100m Alternating 25m fist drill, 25m front crawl | ||
| 200m Front crawl – easy | ||
| 2,700m | ||
Tuesday’s main set starts with some consistent, long efforts off a relatively tight turn around and then, once the swimmers were fatigued, focusses on high intensity sprints with plenty of rest. So a contrast challenging the swimmers to push through their fatigue, but giving enough rest for them to hold good form through 25m.
Wednesday, 8th July 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m 6-1-6 Drill 50m Front crawl |
|
| 2x | 50m 6-3-6 Drill 50m Front crawl |
|
| 2x | 50m Front crawl – 25m easy, 25m hard on 10s rest | |
| 800m | ||
| Main Set | ||
| 3x | 2x 200m Front crawl – on a turn around allowing 25s rest 2x 25m Front crawl – hard On a turn around allowing 25-30s rest |
|
| 2,150m | ||
| Cool Down | ||
| 2x | 50m 6-3-6 Drill 50m Front crawl |
|
| 200m Choice | ||
| 2,550m | ||
On Wednesday the sprint were mixed in with the longer efforts with swimmers switching from a strong 200m effort to two all out 25m sprints.
Thursday, 9th July 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 doggy paddle, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m As 25m front scull, 25m front crawl on 10s rest | |
| 2x | 50m As 25m doggy paddle, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 900m | ||
| Main Set | ||
| 400m Front crawl on a turn around allowing 30-40s rest | ||
| 50m Front crawl – hard On a turn around allowing 30s rest |
||
| 200m Front crawl on a turn around allowing 20-30s rest | ||
| 50m Front crawl – hard On a turn around allowing 30s rest |
||
| Repeat main set 2-3 times | ||
| 2,300m – 3,000m | ||
| Main Set 2 | ||
| 10x | 50m Front crawl on 30s rest Odds: easy Evens: hard |
|
| 2,800m – 3,000m | ||
| Cool Down | ||
| 200m Choice – easy | ||
| 3,000m – 3,700m | ||
Finally in the 50m pool you have to do 50m efforts, so a longer set with some longer sprints in. Rest was very carefully chosen to ensure my slower swimmers could get the most out of the hard efforts.
