CoachCox

Weekly Swim Set: Thursday, 6th February 2014

Here’s this week’s pair of swim session coached for the local triathlon club.

Tuesday, 4th February 2014 – Endurance Swim Session

Tuesday, 4th February 2014 - Endurance Swim Session

Tuesday, 4th February 2014 – Endurance Swim Session
Warm Up
400m Front crawl – easy
50m Front crawl – count strokes on 15s rest
3x 50m Front crawl – descending stroke count on 15s rest
100m Choice – easy on 20s rest
4x 50m Front crawl – descending on 15s rest
900m
Main Set
2/3x 5x 100m Front crawl – steady on 20s rest
200m front crawl – building on 30s rest
2,300m/3,000m
Cool Down
200m Choice
2,500m/3,200m

For a change there was no pull buoy in this Tuesday’s session. Instead lots of shorter reps at a steady pace with the odd building 200. We worked a little on stroke length and then pacing to open the session. Distances on this one are easily adjusted by repeating the main set.

Thursday, 6th February 2014 – Endurance Swim Session

Thursday, 6th February 2014 - Endurance Swim Session

Thursday, 6th February 2014 – Endurance Swim Session
Warm Up
200m Front crawl – easy
2x 50m Front crawl kick on 15s rest
100m Front crawl – easy
2x 50m As 25m straight arm recovery drill, 25m front crawl on 15s rest
100m Front crawl – easy
2x 50m Front crawl kick on 15s rest
100m Front crawl – easy
2x 50m As 25m doggy paddle, 25m front crawl on 15s rest
100m Front crawl – easy
1,000m
Main Set
6x 250m Front crawl – steady on 30s rest
50m front crawl kick on 15s rest
2,800m
Bonus Set
6x 100m As 25m drill, 75m front crawl on 30s rest
drills: 1-2 fist drill, 3-4 front scull, 5-6 doggy paddle
3,400m
Cool Down
200m Choice
3,000m/3,600m

Numbers are starting to pick up again – 3 swimmers at this morning’s session; not seen that since December. Today’s set was written with one swimmer in mind and the frequent lengths of kick are there to focus them on a tight, controlled kick driven from the glutes. Many of the swimmers I coach have disruptive kicks that increase drag and waste energy so if I include some kick it’s to help develop better form. Not that it works in isolation, frequently a poor kick is also a sign of balance issues in the stroke; in this particular swimmer’s case that’s definitely an area we need to work on.

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