CoachCox

Weekly Swim Sets: Thursday, 20th November 2014

Another set of three swim sessions coached for the local triathlon club. These are steady sets supporting an emphasis of developing technique during the off season.

Tuesday, 18th November 2014 – Endurance Swim Session

Tuesday, 18th November 2014 - Endurance Swim Session

Tuesday, 18th November 2014 – Endurance Swim Session
Warm Up
300m Front crawl – bilateral breathing
2x 50m Front crawl – kick on 15s rest
4x 50m Front crawl – breathing control on 20s rest
1: breathe every 3 strokes
2: breathe every 5 strokes
3: breathe every 7 strokes
4: breathe every 9 strokes
100 Front crawl
3x 50m Front crawl – descending on 15s rest
850m
Main Set
4-5x 200m Front crawl – steady pull, bilateral breathing on 40s rest
100m front crawl – building on 30s rest
2,050m-2,350m
Cool Down
100m Front crawl – kick
100m Front crawl
100m Choice
2,350m-2,650m

Tuesday’s focus was breathing patterns. Bilateral breathing isn’t a problem for many of my swimmers, but for those who are more comfortable breathing to one side it’s good to break that pattern occasionally. On the other hand, breathing every 9 strokes is more challenging, it’s important to relax and not race for your next breath.

Wednesday, 19th November 2014 – Endurance Swim Session

Wednesday, 19th November 2014 - Endurance Swim Session

Wednesday, 19th November 2014 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m As 25m catch up, 25m front crawl on 10s rest
200m Front crawl
2x 50m As 25m half catch up, 25m front crawl on 10s rest
100m Front crawl
2x 25m Front crawl – hard on 20s rest
900m
Main Set
2-3x 100m Front crawl – easy on 15s rest
200m front crawl – building on 30s rest
300m front crawl – pull on 45s rest
2,100m – 2,700m
Cool Down
100m Choice (not front crawl)
100m Front crawl – easy
2,300m – 2,900m

A little bit of work on stroke timing using catch up and then half catch up (starting the stroke a little earlier than catch up – as the hand enters the water) in the warm up and then emphasising the acceleration of the hand through the stroke during the main set.

Thursday, 20th November 2014 – Endurance Swim Session

Thursday, 20th November 2014 - Endurance Swim Session

Thursday, 20th November 2014 – Endurance Swim Session
Warm Up
400m Front crawl
100m As 50m catch up, 50m front crawl
2x 50m As 25m rear scull, 25m front crawl on 15s rest
100m Front crawl – thumb to thigh
4x 50m Front crawl – last 15m hard on 20s rest
900
Main Set
100m Front crawl – steady on 20s rest
50m Front crawl – building on 20s rest
200m Front crawl – steady on 30s rest
50m Front crawl – building on 20s rest
300m Front crawl – steady on 40s rest
50m Front crawl – building on 20s rest
400m Front crawl – steady on 50s rest
50m Front crawl – building on 20s rest
300m Front crawl – steady on 40s rest
50m Front crawl – building on 20s rest
200m Front crawl – steady on 30s rest
50m Front crawl – building on 20s rest
100m Front crawl – steady on 20s rest
2,800m
Cool Down
100m Front crawl – thumb to thigh
100m Choice
3,000m

Finally, knowing the swimmers I was working with I started with drills for timing and for finishing the stroke. A main set pyramid interspersed with short, faster reps made up the bulk of the session, again we carried through the emphasis on finishing off the stroke.

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