Weekly Swim Sets: Friday, 22nd July 2016
After a week’s break I’m back to my regular pool side shifts with a session focussed on intensive aerobic conditioning and a longer endurance set with some sharp efforts in. Regular stuff at this point in the season. And, while I wasn’t coaching last week I did provide my swimmers with session plans; you can download them here.
Wednesday, 20th July 2016 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 100m Front crawl – 50m 6-1-6 drill, 50m stroke – on 15s rest | |
| 2x | 100m Front crawl – 50m 6-3-6 drill, 50m stroke – on 15s rest | |
| 2x | 50m Front crawl – building – on 10s rest | |
| 900m | ||
| Main Set | ||
| 200m Front crawl On a turn around time allowing 25-30s rest |
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| 2x | 100m Front crawl On a turn around time allowing 15-20s rest |
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| 200m Front crawl On a turn around time allowing 20-25s rest |
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| 2x | 100m Front crawl On a turn around time allowing 10-15s rest |
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| 200m Front crawl On a turn around time allowing 15-20s rest |
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| 2x | 100m Front crawl On a turn around time allowing 5-10s rest |
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| If time allows… | ||
| 200m Front crawl On a turn around time allowing 10-15s rest |
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| 2x | 100m Front crawl On a turn around time allowing 5s rest |
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| 2,100m – 2,500m | ||
| Cool Down | ||
| 200m Choice – mix strokes | ||
| 2,300m – 2,700m | ||
We were light on numbers for Wednesday’s session meaning a few lane changes and I didn’t get all the turn around times right for the group. The faster lanes were put under a lot of pressure by the main set, with the final block being almost continuously swum. Better check my numbers thoroughly next time.
Thursday, 21st July 2016 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 4x | 50m Front crawl – on 15s rest 1: Breathe every 2 strokes 2: Breathe every 4 strokes 3: Breathe every 6 strokes 4: Breathe every 2 strokes |
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| 100m Front crawl – easy | ||
| 4x | 50m Front crawl – on 15s rest 1: Breathe every 3 strokes 2: Breathe every 5 strokes 3: Breathe every 7 strokes 4: Breathe every 3 strokes |
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| 100m Front crawl – easy | ||
| 900m | ||
| Main Set | ||
| 3-4x | 400m Front crawl – pull – on 30s rest 4x 50m Front crawl – hard – on 30s rest |
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| 2,700m – 3,300m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,900m – 3,500m | ||
The key to varying breathing interval is to remain relaxed however long the gap becomes. Tense up, try to rush your stroke and you’ll be even more desperate for the next breath. Relax and focus on your stroke. The main set itself is straight forward and a pattern with seen before: 400m pull and then some hard 50m efforts to keep the swimmers sharp.
