Weekly Swim Sets: Tuesday, 31st January 2017
Tuesday appears to be the day for delivering swim plans, so here’s last week’s pair. I was only pool side on Wednesday, but I’ve included a write up and the PDF of the session I planned for Thursday morning’s group too. We’re starting to make more use of the pull buoy now.
Wednesday, 25th January 2017 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 4x | 25m Front crawl – torpedo drill – on 10s rest | |
| 100m Front crawl | ||
| 4x | 50m Front crawl – unco drill – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – building – on 10s rest | |
| 800m | ||
| Main Set | ||
| 800m Front crawl – pull – on 45s rest | ||
| 2x | 200m Front crawl – building – on 30s rest | |
| 2x | 200m Front crawl – hard – on 40s rest | |
| 2,400m | ||
| Cool Down | ||
| 2x | 25m Front crawl – torpedo drill – on 10s rest | |
| 2x | 25m Front crawl – unco drill – on 10s rest | |
| 100m Front crawl | ||
| 100m Choice | ||
| 2,700m | ||
Wednesday continued it’s theme of balance and rotation through the warm up leading into a mixed main set with an overall focus on endurance. The main set has built over the past month so now we hit an 800m pull rep and some 200m reps at higher intensities. A tough session that brings this particular block to a close.
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 4x | 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – building – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – building – on 10s rest | |
| 900m | ||
| Main Set | ||
| 2x | 400m Front crawl – pull – on 45s rest 1: Pull 2: Steady |
|
| 2x | 400m Front crawl – pull – on 35s rest 1: Pull 2: Steady |
|
| 2x | 400m Front crawl – pull – on 25s rest 1: Pull 2: Building |
|
| 2x | 400m Front crawl – pull – on 15s rest 1: Pull 2: Hard |
|
| 2,900m | ||
| Main Set 2 | ||
| 5x | 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest 50m Front crawl – mod/hard – on 15s rest |
|
| 3,400m | ||
| Cool Down | ||
| 200m Choice | ||
| 3,100m – 3,600m | ||
I wasn’t poolside to deliver this session, but you can download a PDF of the plan here. It’s a simple endurance set of 400s with plenty of work with the pull buoy. The challenge comes from decreasing rest intervals and a couple of harder reps if you make it through the full main set.
