CoachCox

Weekly Swim Sets: Tuesday, 21st March 2017

Here’s last week’s pair of triathlon swim plans from my coaches sessions for BAD Tri here in Bristol. I’m continuing themes from previous weeks with Wednesday’s session putting a lot of focus on catch development and Thursday’s session being a large endurance set.

Wednesday, 15th March 2017 – Triathlon Swim Session

Wednesday, 15th March 2017 - Triathlon Swim Session

Wednesday, 15th March 2017 – Triathlon Swim Session
Warm Up
300m Front crawl
4x 50m Front crawl – 25m stroke start drill, 25m stroke – on 10s rest
2x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
100m Front crawl
2x 50m Front crawl – building – on 10s rest
800m
Main Set
3x 100m Front crawl – on a turn around allowing 5-10s rest
2x 50m Front crawl – on a turn around allowing 5-10s rest
200m Front crawl – very easy – on 45s rest
3x 100m Front crawl – on a turn around allowing 10-15s rest
2x 50m Front crawl – on a turn around allowing 10-15s rest
200m Front crawl – very easy – on 45s rest
3x 100m Front crawl – on a turn around allowing 15-20s rest
2x 50m Front crawl – on a turn around allowing 15-20s rest
200m Front crawl – very easy – on 45s rest
2,300m
Cool Down
2x 50m Front crawl – 25m stroke start drill, 25m stroke – on 10s rest
100m Choice
2,500m

More practice of the stroke start drill to help develop a higher elbow and stronger catch. It’s proving an effective drill and often leads to better doggy paddle after it. The main set this week was a block of threshold swimming with increasing rest to help maintain pace.

Thursday, 16th March 2017 – Triathlon Swim Session

Thursday, 16th March 2017 - Triathlon Swim Session

Thursday, 16th March 2017 – Triathlon Swim Session
Warm Up
200m Front crawl
4x 50m Front crawl – 25m finger drag drill, 25m stroke – on 10s rest
100m Front crawl
2x 50m Front crawl – building – on 10s rest
600m
Main Set
400m Front crawl – steady – on 40s rest
600m Front crawl – steady – on 50s rest
800m Front crawl – steady – on 60s rest
600m Front crawl – steady – on 60s rest
400m Front crawl – steady
3,400m
Cool Down
200m Choice – not front crawl
3,600m

A small amount of recovery drills to start the session, but a short warm up overall so we could focus on the long, steady main set. A very large pyramid peaking with an 800m rep.

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