Weekly Swim Sets: Tuesday, 14th February 2017
Last week's pair of triathlon swim plans focussing on building endurance and some more work on the catch
To celebrate Valentine’s Day – last week’s triathlon swim sets. Both sessions were heavily weighed towards endurance work last week with long main sets at steady intensity. Wednesday’s warm up continued the group’s work on the catch and front of the stroke.
Wednesday, 8th February 2017 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 4x | 25m Front scull – pull – on 10s rest | |
| 50m Front crawl | ||
| 2x | 50m Front scull – pull – on 10s rest | |
| 50m Front crawl | ||
| 2x | 50m Doggy paddle – pull – on 10s rest | |
| 50m Front crawl | ||
| 3x | 50m Front crawl – 25m hard, 25m easy – on 10s rest | |
| 900m | ||
| Main Set | ||
| 4x | 400m Front crawl – on 30s rest Odds: pull Evens: steady |
|
| 2,500m | ||
| Cool Down | ||
| 2x | 25m Front scull – pull – on 10s rest | |
| 2x | 25m Doggy paddle – pull – on 10s rest | |
| 100m Front crawl | ||
| 100m Choice | ||
| 2,800m | ||
After a warm up continuing the catch work with sculling and doggy paddle the main set is simply 400s. A mix of pull work and steady swimming for some variation, but otherwise a volume session.
Thursday, 9th February 2017 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 2x | 50m Front crawl – building – on 10s rest | |
| 100m Front crawl | ||
| 400m | ||
| Main Set | ||
| 3x | 400m Front crawl – on 45s rest 1-2: pull 3: steady |
|
| 3x | 300m Front crawl – on 35s rest 1-2: pull 3: steady |
|
| 3x | 200m Front crawl – on 25s rest 1-2: pull 3: building |
|
| 3x | 100m Front crawl – on 15s rest 1-2: pull 3: hard |
|
| 3,400m | ||
| Cool Down | ||
| 200m Choice – easy | ||
| 3,600m | ||
Thursday went bigger still with less of a warm up and a very long main set descending a ladder. Again a lot of pull work with some steady efforts, the set finished with a hard 100 to make sure everyone was awake.
