CoachCox

Weekly Swim Sets: Thursday, 22nd January 2015

This week’s set of triathlon swim sessions made heavy use of the pull buoy, but in a new location for many of the swimmers – at the ankles. Having tested this out over the last couple of weeks I’m really liking how it makes swimmers think about their position in the water. It’s straightened quite a few swimmers up.

Tuesday, 20th January 2015 – Endurance Swim Session

Tuesday, 20th January 2015 - Endurance Swim Session

Tuesday, 20th January 2015 – Endurance Swim Session
Warm Up
400m Front crawl
2x 50m Catch up on 15s rest
100m Front crawl – final 25m hard
2x 50m Half catch up on 15s rest
100m Front crawl – final 50m hard
800m
Main Set
3-4x 200m Front crawl – pull at ankles on 40s rest
100m front crawl – building on 30s rest
2x 50m front crawl – hard on 20s rest
2,000m – 2,400m
Cool Down
2x 50m Catch up on 20s rest
100m Front crawl – easy
200m Choice (mix strokes)
2,400m – 2,800m

Work on catch to start, after that a main set gong from steady pull work through to faster swimming. For the top lanes I switched the hard sets to some band-only work. Alongside pull buoy at the ankle, the band is this months favoured training tool.

Wednesday, 21st January 2015 – Endurance Swim Session

Wednesday, 21st January 2015 - Endurance Swim Session

Wednesday, 21st January 2015 – Endurance Swim Session
Warm Up
200m Front crawl
2x 50m Single arm drill on 15s rest
100m Front crawl – easy
2x 50m 6-1-6 drill on 15s rest
100m Front crawl – building
2x 50m 6-3-6m drill on 15s rest
100m Front crawl – final 50m hard
800m
Main Set
100m Front crawl – pull at ankles on 20s rest
100m Front crawl – building on 20s rest
200m Front crawl – pull at ankles on 30s rest
100m Front crawl – building on 20s rest
300m Front crawl – pull at ankles on 40s rest
100m Front crawl – building on 20s rest
200m Front crawl – pull at ankles on 30s rest
100m Front crawl – building on 20s rest
100m Front crawl – pull at ankles on 20s rest
2,100m
Extra
6x 50m Front crawl on 30s rest
odd: easy
even: hard
2,400m
Cool Down
2x 50m Front crawl – kick on 15s rest
200m Choice (mix strokes)
2,400m – 2,700m

After some work on rotation and body position the main set again spent a lot of time with pull buoys at the ankles. Many of the swimmers find they have to concentrate much more on holding core and legs in position, but when they do they get a straight, streamlined body position.

Thursday, 22nd January 2015 – Endurance Swim Session

Thursday, 22nd January 2015 - Endurance Swim Session

Thursday, 22nd January 2015 – Endurance Swim Session
Warm Up
400m Front crawl
100m Front crawl – kick
200m Front crawl
2x 50m Front crawl – kick on 10s rest
100m Front crawl – building
900m
Main Set
4x 400m Front crawl – consistent pacing on 45s rest
2,500m
Medley Set
2x 50m Fly – kick on 15s rest
2x 50m Fly – biondi drill on 15s rest
2x 50m Fly – single arm drill on 15s rest
2x 50m Fly on 30s rest
2x 100m Medley on 30s rest
3,100m
Cool Down
2x 50m Front crawl – kick on 15s rest
100m Front crawl – easy
200m Choice (mix strokes)
2,900m – 3,500m

A simple set for Thursday. On paper there’s not much to this one, but for individual swimmers in the group I threw in a few challenges (yes, more pull buoy at ankles). We didn’t use the medley set today, most were out after the hour, and for those that remained we did some individual technique work.

Comments

CoachCox

Coaching

Ironman Training

Ironman Analysis