Weekly Swim Sets: Friday, 12th August 2016
This week's pair of triathlon swim plans: an intensive set of threshold 100s and an endurance set with a mix of 200m efforts
This week’s pair of triathlon swim plans feature an intensive set of threshold 100 efforts and an endurance set using a mix of 200m efforts.
Wednesday, 10th August 2016 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 150m Front crawl – 100m fist drill, 50m stroke – on 10s rest 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest |
|
| 2x | 50m Front crawl – building – on 10s rest | |
| 900m | ||
| Main Set | ||
| 12-18x | 100m Front crawl – moderate/hard On turn around allowing 15s rest |
|
| 2,100m – 2,700m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,300m – 2,900m | ||
The simplest of aerobic threshold workouts – a series of 100s on a turn around time that should just give enough rest to recover and repeat. For the warm up we did some work on the catch using fist drill and doggy paddle to emphasise a high elbow.
Thursday, 11th August 2016 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m Front crawl – catch up, pull – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – half catch up, pull – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – 25m hard, 25m easy – on 10s rest | |
| 800m | ||
| Main Set | ||
| 2-3x | 200m Front crawl – pull – on 30s rest 200m Front crawl – steady – on 30s rest 200m Front crawl – pull – on 30s rest 200m Front crawl – hard – on 30s rest |
|
| 2,400m – 3,200m | ||
| Cool Down | ||
| 2x | 50m Front crawl – catch up, pull – on 10s rest | |
| 100m Front crawl | ||
| 2,600m – 3,400m | ||
I tweaked the session on the day so the table above differs from the picture. Given the mix of swimmers I felt that alternating pull with hard efforts might be a bit too much. The final set alternated between pull and either steady or hard efforts.
