Weekly Swim Sets: Friday, 18th March 2016

Now I'm back in Bristol a new pair of swim plans for the local triathlon club

The early starts were much easier when I was standing by a warm, open air pool in Lanzarote, but I’m back in the UK and it’s back to cold, dark starts to the day. This week’s sessions picked up where I left off before Lanza – a mix of paces with some pull work.

Wednesday, 16th March 2016 – Swim Session

Wednesday, 16th March 2016 – Swim Session
Warm Up
	400m Front crawl
2x	50m Front crawl – catch up drill – on 10s rest
	200m Front crawl – pull
2x	50m Front crawl – catch up drill – on 10s rest
	100m Front crawl – building
		900m
Main Set
2x	400m Front crawl – pull – on 30s rest
2x	100m Front crawl – hard – on 30s rest
2x	200m Front crawl – pull – on 20s rest
2x	100m Front crawl – hard – on 20s rest
		2,500m
Cool Down
	100m Choice – easy
		2,600m

A simple session to start back with: the only drill is catch up and the main set consists of longer reps of pull work broken up by a few hard 100s.

Thursday, 17th March 2016 – Swim Session

Thursday, 17th March 2016 – Swim Session
Warm Up
	400m Front crawl
2x	50m As 25m doggy paddle, 25m front crawl – on 10s rest
	200m Front crawl
2x	50m Front crawl – building – on 20s rest
		800m
Main Set
	300m Front crawl – on 30s rest
	50m Front crawl – building – on 20s rest
	200m Front crawl – on 25s rest
	50m Front crawl – building – on 20s rest
	100m Front crawl – on 20s rest
	50m Front crawl – hard – on 20s rest
	Repeat set 2-3 times
		2,300m – 3,050m
Cool Down
	200m Choice – easy
		2,500m – 3,250m

I’d prepared a number of sets for my time in Lanzarote in case I couldn’t find any coaching cover. It turned out my Thursday group had used the sets, so I had to make some hasty adjustments to the plan. Ignore the scrawl in the picture, the table gives the actual set.

More Triathlon Swim Sessions