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Weekly Swim Sets: Thursday, 18th December 2014

This week’s set of three swim sessions I coached for the local triathlon club.

Tuesday, 16th December 2014 – Endurance Swim Session

Tuesday, 16th December 2014 - Endurance Swim Session

Tuesday, 16th December 2014 – Endurance Swim Session
Warm Up
200m Front Crawl
2x 50m Front crawl – kick on 10s rest
200m Front Crawl
2x 50m Front crawl – kick on 10s rest
200m Front Crawl
2x 50m Front crawl – building on 15s rest
900m
Main Set
3-4x 300m Front crawl – steady on 45s rest
2x 50m Front crawl – hard on 30s rest
2,100m – 2,500m
Cool Down
2x 50m Front crawl – kick on 15s rest
200m Choice (mix strokes)
2,400m – 2,800m

A very simple session for the Tuesday groups. No specific focus for the set just some variation of pacing with a few pointers from pool side to help.

Wednesday, 17th December 2014 – Endurance Swim Session

Wednesday, 17th December 2014 - Endurance Swim Session

Wednesday, 17th December 2014 – Endurance Swim Session
Warm Up
400m Front crawl
2x 50m As 25m front scull, 25m front crawl on 15s rest
100m Front crawl
2x 50m As 25m doggy paddle, 25m front crawl on 15s rest
100m Front crawl – building
800m
Main Set
2-3x 3x 100m As 25m doggy paddle, 75m front crawl on 30s rest
300m front crawl – pull on 45s rest
2,000m – 2,600m
Cool Down
100m Front crawl – easy
200m Choice (mix strokes)
2,300m – 2,900m

Wednesday the focus was on the catch, using doggy paddle drill throughout the main set as a reminder of a high elbowed catch.

Thursday, 18th December 2014 – Endurance Swim Session

Thursday, 18th December 2014 - Endurance Swim Session

Thursday, 18th December 2014 – Endurance Swim Session
Warm Up
200m Front Crawl
2x 50m Front crawl – kick on 15s rest
200m Front Crawl
2x 50m Front crawl – kick on 15s rest
2x 100m Front Crawl – emphasise kick in final 50m on 30s rest
800m
Main Set
400m Front crawl – pull, steady on 60s rest
4x 100m Front crawl – emphasise kick in final 50m on 20s rest
300m Front crawl – pull, steady on 45s rest
3x 100m Front crawl – emphasise kick in final 50m on 20s rest
200m Front crawl – pull, steady on 30s rest
2x 100m Front crawl – emphasise kick in final 50m on 20s rest
100m Front crawl – pull, steady on 20s rest
100m Front crawl – emphasise kick in final 50m on 20s rest
2,800m
Main Set 2
3-4x 100m Front crawl on 30s rest
2x 50m front crawl – kick on 15s rest
3,400m – 3,600m
Cool Down
200m Choice (mix strokes)
3,600m – 3,800m

As it had been so succesful with swimmers in a previous week I returned to a kick focus this morning. Trying to develop a consistent, efficient kick that fits into the swimmers stroke.

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