CoachCox

Weekly Swim Sets: Friday, 23rd September 2016

This week’s sets can be divided into a session focussed on the catch and a session primarily about endurance. All steady swim work this week (apart form a few sprint I threw in at the end on Thursday) with a focus on the stroke.

Wednesday, 21st September 2016 – Triathlon Swim Session

Wednesday, 21st September 2016 - Triathlon Swim Session

Wednesday, 21st September 2016 – Triathlon Swim Session
Warm Up
400m Front crawl
100m Front crawl – alternate 25m fist drill, 25m stroke
4x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
100m Front crawl
2x 50m Front crawl – building – on 10s rest
900m
Main Set
4-6x 200m Front crawl – pull – on 30s rest
100m Front crawl – alternate 25m fist drill, 25m stroke – on 20s rest
2,100m – 2,700m
Cool Down
2x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
100m Front crawl – easy
100m Choice
2,400m – 3,000m

Continuing on from the previous week I kept the focus on the catch, continuing with doggy paddle drills, but adding in fist drills to help emphasise the role of the forearm and high elbow.

Thursday, 22nd September 2016 – Triathlon Swim Session

Thursday, 22nd September 2016 - Triathlon Swim Session

Thursday, 22nd September 2016 – Triathlon Swim Session
Warm Up
300m Front crawl
2x 2x 50m Front crawl – 25m straight arm recovery, 25m stroke – on 10s rest
100m Front crawl
2x 50m Front crawl – 25m broken arrow drill, 25m stroke – on 10s rest
100m Front crawl
1,000m
Main Set
100m Front crawl – on 20s rest
100m Front crawl – on 20s rest
200m Front crawl – on 25s rest
100m Front crawl – on 20s rest
200m Front crawl – on 25s rest
300m Front crawl – on 30s rest
100m Front crawl – on 20s rest
200m Front crawl – on 25s rest
300m Front crawl – on 30s rest
400m Front crawl
3,000m
Cool Down
2x 50m Front crawl – 25m broken arrow drill, 25m stroke – on 10s rest
100m Front crawl – easy
200m Choice
3,400m

The warm up worked on stroke recovery using straight arms to get the elbow high and promote rotation, then transitioning to broken arrow to introduce a bend and a clean hand entry. The main set was 2,000m broken down into smaller chunks.

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