Weekly Swim Sets: Thursday, 13th August 2015
This week’s set of three triathlon swim plans started with another threshold set, then we eased back the pace a little with some steadier sets. There are still a few races to come, but the season is starting to wind down and after a few months pushing the swimmers I’m taking some of the pressure off.
Tuesday, 11th August 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 4x | 50m Front crawl – set breathing pattern on 10s rest Breathe every: 1st – 4, 2nd – 5, 3rd – 6, 4th – 7 50m Front crawl – choice breathing pattern on 10s rest |
|
| 100m Front crawl – 75m easy, 25m hard on 10s rest | ||
| 100m Front crawl – 50m easy, 50m hard | ||
| 800m | ||
| Main Set | ||
| 3x | 200m Front crawl on turn around allowing 10-15s rest | |
| 2x | 200m Front crawl on turn around allowing 15-20s rest | |
| 4x | 100m Front crawl on turn around allowing 10-15s rest | |
| 2x | 100m Front crawl on turn around allowing 15-20s rest | |
| 2,400m | ||
| Cool Down | ||
| 200m Front crawl – easy, bilateral breathing | ||
| 100m Choice – not front crawl | ||
| 2,700m | ||
Building on the previous week’s threshold set I added another of the harder 200 reps and reduce the easier 100s. I think this will be the peak of these sessions and next week we’ll ease back.
Wednesday, 12th August 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl – easy | ||
| 2x | 50m As 25m broke arrow drill, 25m front crawl on 10s rest | |
| 200m Front crawl – pull | ||
| 2x | 50m As 25m broke arrow drill, 25m front crawl on 10s rest | |
| 100m Front crawl – building | ||
| 800m | ||
| Main Set | ||
| 2-3x | 300m Front crawl – pull on 30s rest 200m Front crawl – steady on 20s rest 100m Front crawl – hard on 10s rest |
|
| 2,000m – 2,600m | ||
| Cool Down | ||
| 200m Choice – easy | ||
| 2,200m – 2,800m | ||
The pull buoy returns. A steadier session for the Wednesday group with a few hard 100s thrown in the mix.
Thursday, 13th August 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m As 25m shortened stroke, 25m full stroke on 10s rest | |
| 2x | 50m Front crawl – long strokes on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m As 25m shortened stroke, 25m full stroke on 10s rest | |
| 2x | 50m Front crawl – building on 10s rest | |
| 900m | ||
| Main Set | ||
| 400m Front crawl – pull on 40s rest | ||
| 6x | 50m Front crawl – lengthening effort on 30s rest 1: 10m hard, 40m easy 2: 20m hard, 30m easy Etc. |
|
| Repeat 2-3 times | ||
| 2,300m – 3,000m | ||
| Main Set 2 | ||
| 3x | 2x 50m As 25m shortened stroke, 25m full stroke on 10s rest 100m Front crawl – easy, full stroke |
|
| 2,900m – 3,600m | ||
| Cool Down | ||
| 100m Choice – easy | ||
| 2,400m – 3,700m | ||
Mostly a steady set with a few sprints thrown in. To make it more interesting the swimmers regrouped and we set off in pairs to push each other along. The amount of sprinting grows on each 50m rep, starting at just 10m and building to the full length. The aim is to hold a sprint pace through the set.
