Weekly Swim Sets: Thursday, 23rd July 2015
As we continue through the heart of the triathlon season I’ve stuck to the theme of intensive aerobic sessions with a little bit of sprinting thrown in. All three of this week’s sessions involve swimming at your threshold; Wednesday and Thursday included some sprinting too.
Tuesday, 21st July 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 4x | 50m Front crawl kick on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl kick on 10s rest | |
| 2x | 50m Front crawl – 25m easy, 25m hard on 10s rest | |
| 800m | ||
| Main Set | ||
| 4x | 100m Front crawl on a turn around allowing 10s rest | |
| 4x | 100m Front crawl on a turn around allowing 15s rest | |
| 4x | 100m Front crawl on a turn around allowing 20s rest | |
| 4x | 100m Front crawl on a turn around allowing 25s rest | |
| Keep consistent, strong pacing for 100s | ||
| 2,400m | ||
| Cool Down | ||
| 2x | 50m Front crawl kick on 10s rest | |
| 100m Front crawl – easy | ||
| 100m Choice – easy | ||
| 2,700m | ||
Tuesday’s session was all about consistency of pacing – holding the same effort for every 100m rep. To help the swimmers I gradually increase the turn around time offering them a little more rest as the session goes on. Fast lane aside there was some very consistent pacing in the pool.
Wednesday, 22nd July 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m Front crawl – 25m shorten stroke, 25m full length on 10s rest | |
| 2x | 50m Front crawl – building on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – 25m shorten stroke, 25m full length on 10s rest | |
| 2x | 50m Front crawl – building on 10s rest | |
| 100m Front crawl | ||
| 900m | ||
| Main Set | ||
| 400m Front crawl – steady on last in +20s rest | ||
| 4x | 25m Front crawl – HARD on a turn around allowing 25-30s rest | |
| Repeat main set 3 times | ||
| 2,400m | ||
| Cool Down | ||
| 2x | 50m Front crawl – 25m shorten stroke, 25m full length on 10s rest | |
| 100m Front crawl | ||
| 200m Choice | ||
| 2,800m | ||
For Wednesday morning’s group I build a set around long, steady reps followed by some short, sharp sprints. We began the session experimenting with stroke length, deliberately shortening the stroke to emphasise just how important the finish is.
Thursday, 23rd July 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 4x | 50m Front crawl – breathing control on 15s rest 1: every 3 strokes 2: every 4 strokes 3: every 5 strokes 4: every 6 strokes |
|
| 100m Front crawl | ||
| 4x | 50m Front crawl – building on 10s rest | |
| 900m | ||
| Main Set | ||
| 200m Front crawl On a turn around allowing 20-30s rest |
||
| 50m Front crawl – hard On a turn around allowing 20-30s rest |
||
| 100m Front crawl On a turn around allowing 15-20s rest |
||
| 50m Front crawl – hard On a turn around allowing 20-30s rest |
||
| Repeat main set 4 times | ||
| 2,500m | ||
| Main Set 2 | ||
| 6x | 50m Front crawl Odd: HARD on 10s rest Evens: easy on 30s rest |
|
| 6x | 100m Front crawl Odd: HARD on 10s rest Evens: easy on 45s rest |
|
| 3,400m | ||
| Cool Down | ||
| 200m Choice – easy | ||
| 2,700m – 3,600m | ||
To round out the week another session mixing steady and hard reps using turn around times to keep the pressure on. The second set was the highlight for those staying in for the full session. Alternating between very hard efforts and recovery swimming to push for some new PBs for the group.
