Weekly Swim Sets: Friday, 1st July 2016
This week’s triathlon swim plans consist of a very simple pull set (swum in my absence) and a challenging endurance set. It’s not often I get my swimmers to attempt a 1,000m best effort, but it is something we’ll be doing a bit more of over the rest of the year.
Wednesday, 29th June 2016 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl – easy – on 30s rest | ||
| 2x | 50m Front crawl kick – on 10s rest | |
| 200m Front crawl – pull – on 20s rest | ||
| 2x | 50m Front crawl kick – on 10s rest | |
| 200m Front crawl – pull – on 20s rest | ||
| 2x | 50m Front crawl kick – on 10s rest | |
| 900m | ||
| Main Set | ||
| 3-4x | 200m Front crawl – pull – on 20s rest 50m Front crawl – hard – on 20s rest |
|
| 2-3x | 200m Front crawl – pull – on 15s rest 50m Front crawl – hard – on 15s rest |
|
| 2,150m – 2,650m | ||
| Cool Down | ||
| 2x | 50m Front crawl kick – on 10s rest | |
| 100m Front crawl – easy | ||
| 100m Choice (not front crawl) | ||
| 2,450m – 2,950m | ||
I was absent for Wednesday’s session – favouring a lie in on my fortieth birthday – so I kept the plan simple for my swimmers. A set with kick, pull and a few hard efforts.
Thursday, 30th June 2016 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m Front crawl – 25m fist drill, 25m stroke – on 10s rest | |
| 2x | 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest | |
| 2x | 50m Front crawl – 25m fist drill, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50 Front crawl – building – on 10s rest | |
| 800m | ||
| Main Set | ||
| 400m Front crawl – pull, easy – on 60s rest | ||
| 1000m Front crawl – best effort – on 60s rest | ||
| 400m Front crawl – pull, easy – on 60s rest | ||
| 2,600m | ||
| Main Set 2 | ||
| 3-4x | 2x 50m Front crawl – fist drill – on 10s rest 2x 50m Front crawl – hard – on 20s rest |
|
| 3,200m – 3,400m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,800m – 3,600m | ||
Having built up the volume of the main set over recent weeks I wanted to put in a really challenging long effort. A timed 1,000m rep so Thursday’s swimmers can keep track of how they’re progressing and also improve at pacing longer efforts. While we don’t often swim 1,000m in my session, chances are we’ll race those distances in season.
