Weekly Swim Sets: Friday, 29th April 2016

This week’s swim plans are standard fare – some drill work, some endurance work, a smattering of intensity. They’re mostly about basic aerobic conditioning, pushing endurance with increased distances, before I focus on more intensive conditioning over the summer.

Wednesday, 27th April 2016 – Swim Session

Wednesday, 27th April 2016 – Swim Session
Warm Up
	400m Front crawl – easy
3x	100m Front crawl – on 10s rest Alternate 25m doggy paddle, 25m stroke
	100m Front crawl
2x	50m Front crawl – 25m easy, 25m hard – on 10s rest
		900m
Main Set
2-3x	600m Front crawl – steady – on 45s rest 100m Front crawl – hard – on 30s rest
		2,300m – 3,000m
Cool Down
	200m Choice – easy
		2,500m – 3,200m

Another small step up in the volume of the Wednesday session. Three thousand metres in the hour is a push for even the fastest lane in this group, but it’s good motivation and with these long sets I usually see a few staying in late.

Thursday, 28th April 2016 – Swim Session

Thursday, 28th April 2016 – Swim Session
Warm Up
	300m Front crawl
2x	100m Front crawl – 50m 6-1-6 drill, 50m stroke – on 10s rest
2x	100m Front crawl – 50m 6-3-6 drill, 50m stroke – on 10s rest
	100m Front crawl
2x	50m Front crawl – building – on 10s rest
		900m
Main Set
3-4x	400m Front crawl – pull – on 30s rest 100m Front crawl – 50m 6-3-6 drill, 50m stroke – on 15s rest 100m Front crawl – hard – on 30s rest
		2,700m – 3,300m
Main Set 2
8x	50m Front crawl – on 20s rest Odd: unco drill Even: building
		3,100m – 3,700m
Cool Down
	200m Choice – easy
		2,900m – 3,900m

Much easier to do volume work when you have a 90 minute session. Thursday’s also followed the previous week’s pattern – mixing a long rep with some drill work and some intensity. We covered plenty of metres, but kept the focus on maintaining stroke quality until the end of the session.

More Triathlon Swim Sessions