Track352 Racing

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T352 Swim Training Sessions

T352 Swim Training & Equipment 101 Explainer page for sessions and equipment.
Beausejour Swim timetable Page : here


Tri Performance Group

Monday 3rd June – BSJ From 6:30am
IM Athlete Session : 8 x 400 (60″ recovery) as 1= warm up easy, 8 = warm down 2-7 use beeper on a IM Pace schedule. Mix up with toys as suits / for interest. = Aerobic swimming.

Others: As above but Odd reps as:
#3 8 x 50 (15″ rest) OD pace
#5 4 x 100 (30″ rest) at OD pace
#7 8 x 50 (15″ rest) OD pace

Wednesday 12th June – BSJ from 6:30am

Warm up (900m) as : 300swim,
Core Activation : 4×25 pull buoy at feet
200 as 100 with PB @ Knees, 100 between thighs,
4 x 25 kick no flippers (15″ rest)
4 x 50 Kick front with flippers (15″ rest)

Aerobic Activation and build (600m): 200p, 200s,
Build : 2x4x25 descending 1-4 15″ rest

Main set (2k)
Part 1 : (800m )All swim best effort –
4 x 50 with paddles -no pull buoy 20″ between reps,
4 x 50 SWIM, 15″ rest – best sustainable effort
4 x 50 with paddles (no pull buoy 20″ between reps,
100 east between sets

Part 2: (1.2k)All Easy / Steady RPE 5-6, 30″ rest
3 x 400 as (1) pull buoy only 200, swim 200
(2) 400 pull – paddles & buoy
(3) 400 paddles only

Drill & Warm down (500m) : 1 set of scull drills 1-4, each done twice, scull up, swim down
100 swim down

Thursday 13th June -BSJ From 6:30am
Warm up (500m) as : 200swim,
Core Activation : 4×25 pull buoy at feet
200 as 100 with PB @ Knees, 100 between thighs,

Aerobic Activation and build (400m): 200p
Build : 2x4x25 descending 1-4 15″ rest

Main Set Part (2.2k):
Part 1 : 4 x 150 Fast start : Sprint 50, hold Sprint Tri Pace for 100, 25” rest
100 easy
Part 2: 5×300 CSS descending through set with 40″ rest (1-3 @ CSS +4/5 4&5 @ CSS+3)
Drill & Warm down (700m) / Race simulation with Hannah:
100 easy
Mix up some close formation disruptive swimming, roll-over practice,
Drills to suit time available
100 swim down

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