The Sped-Web
Triathlon, Running Coaching and Stuff
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The Sped-Web Triathlon, Running Coaching and Stuff
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Swim sessions These sessions are designed for front crawl and intermediate standard. Session 1 Warm up
300 Choice 300 Free 6x100
IM Int.2' Pulling
600 Hyp.3-5/50 4 x
200 IM R:30" 2x50
Stroke Int.1'30" Cool down 200 Easy Session 2
Warm up
300 Free
3x100 IM R:20" Kicking
400 Choice 8x50
Stroke Fast R:30" 12x50
Int.1'30" 3 in each
Stroke Pulling
500 75% Good Technique 4x150 R:45"
100 Free - 50 Stroke Cool Down 200 easy Session 3
Warm up
300 Choice
300 Stroke Pulling
4x250 F/S R:1'
Desc 1 to 4 Use Paddles Kicking
4x100 Stroke Fast R:1" 5 x [
100 IM Int.2' 4x25
Stroke Int.50" Cool down 200 Easy Session 4
Warm up
300 Stroke 300 Free 400 IM R:1' 400 Pulling 70% 2x200 IM R:1' 400 Kicking easy 4x100 IM Int.2'
All IM distances are fast 8x50 Sprint R:1
2 in each stroke Cool down 200 Easy Session 5
Warm up
300 Free
300 Choice Kicking
8x75 R:30" 50
Easy - 25 Max Pulling
8x75 R:30" 50
Easy - 25 Max 4 x
100 Freestyle Pace 100
Stroke 75% 100
IM Max
R:20" between each 100 Cool down 200 Easy Session 6
Warm up
300 Choice 300 Stroke Technique
600 Stroke Drills Set
2x1000 R:3' 1st
- Neg.Split 2nd - Max Cool down 200 Easy Session 7 Warm up
300 Free
3x100 IM R:20" Pulling
4x150 R:30"
100 Progressive - 50 Max Kicking
8x75 R:20" 50 Progressive
- 25 Max Set
4x100 Int.2'
Descending 1 to 4 2x200
100% R:2' Back to top of page Back to main swim page
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