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Weekly Swim Sets: Thursday, 11th December 2014

It’s Thursday so here’s another collection of triathlon swim sessions I’ve coached over the last week.

Tuesday, 9th December 2014 – Endurance Swim Session

Tuesday, 9th December 2014 - Endurance Swim Session

Tuesday, 9th December 2014 – Endurance Swim Session
Warm Up
300m Front crawl
2x Front crawl – kick on 10s rest
100m Front crawl
100m Front crawl – kick on 10s rest
2x Front crawl with fast kicking on 1st length on 10s rest
100m Front crawl
800m
Main Set
2x 400m Front crawl on 50s rest
1st: pull
2nd: fast kicking on even lengths
2x 200m Front crawl on 40s rest
1st: pull
2nd: fast kicking on even lengths
2x 100m Front crawl on 30s rest
1st: pull
2nd: fast kicking on even lengths
2,200m
Cool Down
2x 50m 6-1-6 Drill on 10s rest
100m Front crawl – easy
2x Front crawl – kick on 10s rest
100m Choice
2,600m

Tuesday focussed on the front crawl kick, not trying to make it more powerful, but to improve the timing and integration within the stroke.

Wednesday, 10th December 2014 – Endurance Swim Session

Wednesday, 10th December 2014 - Endurance Swim Session

Wednesday, 10th December 2014 – Endurance Swim Session
Warm Up
300m Front crawl – breathing bilaterally
100m Front crawl
4x 50m Front crawl – breathing every 3, 4, 5 and 6 strokes on 20s rest
100m Front crawl
2x 100m Front crawl – building on 30s rest
900m
Main Set
2-3x 2x 200m Front crawl – pull, bilateral on 30s rest
100m front crawl – building on 30s rest
1,900m – 2,400m
Cool Down
100m Front crawl – pull
2x 50m Front crawl – breathing every 4 and 3 strokes on 20s rest
100m Front crawl – easy
2x 100m Choice
2,300m – 2,800m

For Wednesday’s group I decided to make the focus breathing patterns. For most bilateral breathing wasn’t much of an issue – they already do it – extending the stroke count between breaths was more a challenge though. For those who never breathe bilaterally it’s useful to practice and can help balance out issues in the stroke.

Thursday, 11th December 2014 – Endurance Swim Session

Thursday, 11th December 2014 - Endurance Swim Session

Thursday, 11th December 2014 – Endurance Swim Session
Warm Up
400m Front crawl
2x 50m As 25m straight arm recovery, 25m front crawl on 15s rest
2x 50m As 25m broken arrow, 25m front crawl on 15s rest
2x 50m As 25m finger drag, 25m front crawl on 15s rest
100m Front crawl
2x 50m Front crawl – building on 15s rest
900m
Main Set
5x 200m Front crawl on 50s rest
1-4: steady
5: building
5x 100m Front crawl on 30s rest
1-4: steady
5: hard
5x 200m Front crawl on 50s rest
1-4: steady
5: hard
3,400m
Cool Down
100m Front crawl – easy
2x 50m Front crawl – kick on 15s rest
100m Choice
3,700m

The final session of the week focussed on recovery during the stroke – particularly useful for a couple of the swimmers in the pool. I don’t usually worry too much about how recovery is done, but in some cases poor recovery technique sets the swimmer up for a poor stroke and can point to other issues. As usual for those staying for the full 90 minutes I finished with specific drill work.

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