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