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Weekly Swim Sets: Thursday, 2nd October 2014

This week’s pair of coached triathlon swim sessions see the – probably welcome – return of the pull buoy. As we’re in off season there’s a little more weighting towards steady work and we’ll be increasing the technique work over coming weeks too.

Tuesday, 30th September 2014 – Endurance Swim Session

Tuesday, 30th September 2014 - Endurance Swim Session

Tuesday, 30th September 2014 – Endurance Swim Session
Warm Up
300m Front crawl
2x 100m As 50m 6-1-6 drill, 50m front crawl on 15s rest
100m Front crawl
2x 100m As 50m 6-3-6 drill, 50m front crawl on 15s rest
2x 50m Front crawl – building on 15s rest
900m
Main Set
3-4x 300m Front crawl – pull on 30s rest
2x 50m front crawl – hard on 20s rest
2,100m – 2,400m
Cool Down
2x 50m Front crawl – kick on 10s rest
100m Front crawl – easy
100m Choice (not front crawl)
2,400m – 2,700m

Tuesday’s session opened with some side kicking drills the emphasis here is on body position and rotation. Then a steady main set with a few harder efforts thrown in.

Thursday, 2nd October 2014 – Endurance Swim Session

Thursday, 2nd October 2014 - Endurance Swim Session

Thursday, 2nd October 2014 – Endurance Swim Session
Warm Up
300m Front crawl
4x 50m As 25m finger drag, 25m front crawl on 10s
2x 50m Front crawl – kick on 10s rest
3x 100m Front crawl – descending on 30s rest
900m
Main Set
2-3x 400m Front crawl – pull on 60s rest
2x 200m front crawl – negative split on 40s rest
2,500m – 3,300m
Main Set 2
8x 50m Front crawl – building on 20s rest
2,900m – 3,700m
Cool Down
100m Choice
2x 50m As 25m finger drag, 25m front crawl on 10s
100m Front crawl – easy
2,800m – 4,000m

I haven’t used finger drag in a while, but there are a few swimmers in Thursday’s group who can potentially benefit from it. In the main set, negative splitting the 200s largely proved a failure – some issues with endurance and pacing to work on there.

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