Weekly Swim Sets: Thursday, 12th March 2015

Back in Bristol and back to early morning swims. Here's this week's three triathlon swim plans.

First week back home and I’m not enjoying the earlier starts or lack of sunshine at the pool. As I’ve been away for a couple of weeks I’ve opted for simpler sets, light on drills, but with some variation on pace.

Tuesday, 10th March 2015 – Endurance Swim Session

Tuesday, 10th March 2015 – Endurance Swim Session
Warm Up
	400m Front crawl
2x	25m Front crawl – building on 10s rest
	200m Front crawl – steady
2x	50m Front crawl – building on 20s rest
	100m Front crawl – moderate
		800m
Main Set
	400m Front crawl – pull on 60s rest
	100m Front crawl – hard on 30s rest
	300m Front crawl – pull on 45s rest
2x	100m Front crawl – hard on 30s rest
	200m Front crawl – pull on 30s rest
3x	100m Front crawl – hard on 30s rest
	100m Front crawl – pull on 15s rest
		2,400m
Cool Down
	200m Choice
		2,600m

It’s March, race season isn’t too far away, so I’m starting to up the proportion of hard swimming in the sets to push swimmers a little more.

Wednesday, 11th March 2015 – Endurance Swim Session

Wednesday, 11th March 2015 – Endurance Swim Session
Warm Up
	200m Front crawl – easy
2x	50m Front crawl kick on 10s rest
	200m Front crawl – steady
2x	50m Front crawl – building on 15s rest
	200m Front crawl – steady
2x	50m Front crawl – building on 15s rest
		900m
Main Set
3x	100m Front crawl – steady on 20s rest
3x	100m Front crawl – steady on 25s rest 1-2: Steady 3: Building
3x	100m Front crawl – steady on 30s rest 1: Steady 2-3: Building
3x	100m Front crawl – steady on 35s rest 1-2: Building 3: Hard
3x	100m Front crawl – steady on 40s rest 1: Building 2-3: Hard
		2,400m
Cool Down
2x	50m Front crawl kick on 15s rest
	100m Front crawl – easy
	100m Choice
		2,700m

Much like Tuesday a set focussed on swimming and one that gradually ramps up the intensity of the main set.

Thursday, 12th March 2015 – Endurance Swim Session

Thursday, 12th March 2015 – Endurance Swim Session
Warm Up
	400m Front crawl
2x	50m As 25m front scull, 25m front crawl on 10s rest
	100m Front crawl
2x	50m As 25m doggy paddle, 25m front crawl on 10s rest
	100m Front crawl
2x	50m Front crawl – building on 15s rest
		900m
Main Set
2-3x	400m Front crawl – pull on 60s rest 200m Front crawl – building on 60s rest 100m Front crawl – hard on 60s rest
		2,300m – 3,000m
Main Set 2
4x	200m Front crawl – 25m hard, 175m steady on 40s rest
		3,100m – 3,800m
Cool Down
	200m Choice
		2,500m – 4,000m