Weekly Swim Sets: Friday, 24th June 2016
This week's pair of triathlon swim plans go longer than usual with 500m and 800m reps in their main sets.
This week’s pair of triathlon swim sessions went longer than usual with 500s on Wednesday and 800s on Thursday. Drills were minimal, we focussed covering distance with a bit of hard work thrown into the mix.
Wednesday, 22nd June 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 100m Front crawl – 75m fist drill, 25m stroke – on 10s rest | ||
| 100m Front crawl – 50m fist drill, 50m stroke – on 10s rest | ||
| 100m Front crawl – 25m fist drill, 75m stroke – on 10s rest | ||
| 100m Front crawl – on 10s rest | ||
| 4x | 25m Front crawl – hard – on 10s rest | |
| 800m | ||
| Main Set | ||
| 2-3x | 500m Front crawl – pull – on 45s rest 2x 50m Front crawl – hard – on 20s rest |
|
| 2,000m – 2,600m | ||
| Cool Down | ||
| 200m Choice – easy | ||
| 2,200m – 2,800m | ||
We don’t often go beyond 400s on a Wednesday session; this set is a small step up, but keeps the usual mix of endurance pace and higher intensity work in place.
Thursday, 23rd June 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 300m Front crawl – pull | ||
| 200m Front crawl | ||
| 100m Front crawl – pull | ||
| 1,000m | ||
| Main Set | ||
| 2-3x | 800m Front crawl – on 60s rest 1: Steady 2: 600m Steady, 200m hard 3: 400m Steady, 400m hard |
|
| 2,600m – 3,400m | ||
| Cool Down | ||
| 100m Front crawl – pull | ||
| 100m Choice – easy | ||
| 2,800m – 3,600m | ||
While Thursday sets are always longer I don’t often include 800s in them. To make the reps more challenging each one got progressively harder. With good pacing it should be possible to finish each 800 stronger than the start, but you’ve got to get your steady pace right to begin with.
