Here are this week’s pair of swim sessions coached at the local triathlon club.
Tuesday 10th September 2013 – Mixed Pace Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 4x | 50m Front Crawl – hypoxic on 20s rest 1: breathe every 3 2: breathe every 5 3: breathe every 7 4: breathe every 5 (or 9) |
|
| 4x | 50m Front Crawl as 25m easy, 25m hard on 20s rest | |
| 600m | ||
| Main Set | ||
| 8x | 100m Front crawl – hard on 30s rest 100m Front crawl – easy on 10s rest |
|
| 2,200m | ||
| Cool Down | ||
| 200m Choice stroke | ||
| 2,400m | ||
Nothing too complex this week. A short hypoxic set as part of the warm up and then into a simple main set alternating between a hard 100 with rest and an easy 100 with little rest.
Thursday, 12th September 2013 – Endurance Session
| Warm Up | ||
|---|---|---|
| 400m Choice | ||
| 2x | 50m Front crawl as 25m front scull, 25m stroke on 15s rest | |
| 2x | 50m Front crawl as 25m mid scull, 25m stroke on 15s rest | |
| 2x | 50m Front crawl as 25m rear scull, 25m stroke on 15s rest | |
| 2x | 50m Front crawl as 25m scull progression, 25m stroke on 15s rest | |
| 2x | 100m Front crawl – steady, last 25m harder on 20s rest | |
| 1,000m | ||
| Main Set | ||
| 400m Front crawl pull – steady on 40s rest | ||
| 100m Front crawl – moderate-hard on 10s rest | ||
| 300m Front crawl pull – steady on 30s rest | ||
| 200m Front crawl – moderate-hard on 20s rest | ||
| 200m Front crawl pull – steady on 20s rest | ||
| 300m Front crawl – moderate-hard on 30s rest | ||
| 100m Front crawl pull – steady on 10s rest | ||
| 400m Front crawl – moderate-hard on 40s rest | ||
| 3,000m | ||
| Bonus Set | ||
| 2x | 4x 50m Medley order (fly, back, breast, free) as 25 drill, 25 stroke on 20s rest | |
| 2x | 100m Medley on 20s rest | |
| 3,600m | ||
| Cool Down | ||
| 200m Choice – easy | ||
| 3,800m | ||
Lot’s of sculling to start the session and work on a few areas where swimmers need more feel for the stroke. Then into a longer endurance set, mixing pull buoy and straight front crawl at moderate paces.
As it’s been asked before, sculling drills are based around small hand motions for developing ‘feel for the water’. Here’s a basic write up on sculling and also a video showing a front scull. In this set front scull is (as in the video) at the front of the stroke, mid about level with shoulders, back down by the hips at the end of the stroke and the progression is 25m sculling moving from the front to the back position.
