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Weekly Swim Sets: Thursday, 6th November 2014

Here’s this week’s trio of swim sessions coached for the local triathlon club.

Tuesday, 4th November 2014 – Endurance Swim Session

Tuesday, 4th November 2014 - Endurance Swim Session

Tuesday, 4th November 2014 – Endurance Swim Session
Warm Up
300m Front crawl – emphasise kick every 4th length
2x 50m Front crawl – kick on 10s rest
100m Front crawl – easy
2x 50m Front crawl – kick, last 15m hard on 10s rest
100m Front crawl
2x Front crawl – building on 15s rest
800m
Main Set
6x 200m Front crawl – steady on 30s rest
2x 25m Front crawl – hard, strong kick on 20s rest
2,300m
Cool Down
2x 50m Front crawl – kick on 10s rest
100m Front crawl – easy
100m Choice
2,600m

This week’s Tuesday focus was the kick. Triathletes may not need hugely propulsive kicks, but a tidy, streamlined kick that’s well timed with their stroke is of benefit. That was the emphasis here – a small, efficient kick driven from the glutes.

Wednesday, 5th November 2014 – Endurance Swim Session

Wednesday, 5th November 2014 - Endurance Swim Session

Wednesday, 5th November 2014 – Endurance Swim Session
Warm Up
200m Front crawl
2x 50m As 25m fist drill, 25m front crawl on 10s rest
200m Front crawl
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
200m Front crawl
2x 50m Front crawl – building on 10s rest
900m
Main Set
2-3x 200m Front crawl – easy, pull on 45s rest
150m front crawl – steady on 35s rest
100m front crawl – building on 25s rest
50m front crawl – hard on 15s rest
1,900m – 2,400m
Cool Down
2x 50m As 25m fist drill, 25m front crawl on 10s rest
100m Choice (not front crawl)
100m Front crawl
2,200m – 2,700m

Still getting to know the Wednesday swimmers so I stuck with regular drills and a simple session that allowed me to watch and to start picking out individual stroke issues.

Thursday, 6th November 2014 – Endurance Swim Session

Thursday, 6th November 2014 - Endurance Swim Session

Thursday, 6th November 2014 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl – kick on 10s rest
2x 50m As 25m drill, 25m front crawl on 10s rest
100m Front crawl
2x 50m As 25m drill, 25m front crawl on 10s rest
100m Front crawl
2x 50m Front crawl – building on 15s rest
900m
Main Set
3-4x 200m Front crawl – pull and paddles on 40s rest
3x 100m front crawl – descending on 30s rest
2,400m – 2,900m
Main Set 2
1-2x 4x 100m Front crawl – building on 30s rest
100m front crawl – easy on 30s rest
2,900m – 3,900m
Cool Down
200m Front crawl – easy
100m Choice
2,700m – 4,200m

The smallest squad of the week which allows me to be a little more specific with those who attend. I used a mix of drills during the warm up depending on the swimmer – finger drag, catch-up and doggy paddle to address specific issues. If you’re using this set, substitute in a drill you know you need to work on.

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