Weekly Swim Sets: Friday, 17th June 2016
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EmailThis week’s triathlon swim sessions go longer with a big endurance set on Thursday and a threshold set built around 200s on Wednesday. We also did some work on the catch and on breathing as part of the warm ups.
Wednesday, 15th June 2016 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 4x | 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 4x | 50m Front crawl – building – on 10s rest | |
| 800m | ||
| Main Set | ||
| 4x | 200m Front crawl On a turn around allowing 15s rest |
|
| 400m Front crawl – pull Regroup for second set of 200s |
||
| 4x | 200m Front crawl On a turn around allowing 25s rest |
|
| 2,800m | ||
| Cool Down | ||
| 200m Choice – easy | ||
| 3,000m | ||
Building on some of the previous week’s work I increased the threshold reps to 200s in this week’s session. Depending on lane speed I adjusted the volume – the slowest lane doing blocks of 3 and only 300 pull in between. It’s a good set of consistent effort which also allowed me some time to work on technique with the newest swimmers.
Thursday, 16th June 2016 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 4x | 50m Front crawl – breathing control – on 15s rest 1: breathe every 3 2: breathe every 5 3: breathe every 7 4: breathe every 3 |
|
| 100m Front crawl | ||
| 4x | 50m Front crawl – on 15s rest 1: easy; 2: steady; 3: hard; 4: easy |
|
| 900m | ||
| Main Set | ||
| 5-8x | 400m Front crawl – steady – on 45s Every 3rd rep hard; 60s rest before |
|
| 2,900m – 4,100m | ||
| Cool Down | ||
| 200m Choice – easy | ||
| 3,100m – 4,300m | ||
Thursday’s session was simply 400s. A long main set with a small amount of variation in it – every third rep of 400 was performed as a hard effort. A tough session for some of the swimmers, particularly holding the pace when the second hard 400 came round.
