CoachCox

Weekly Swim Sets: 19th February 2015

I brought some new toys to the pool with me for this week’s set of three coached triathlon swim sessions. I’ve added a handful of Finis Tempo Trainer Pros to my coaching arsenal, handy to work on stroke rhythm and timing with a few of my swimmers.

Tuesday, 17th February 2015 – Endurance Swim Session

Tuesday, 17th February 2015 - Endurance Swim Session

Tuesday, 17th February 2015 – Endurance Swim Session
Warm Up
200m Front crawl
2x 50m as 25m Fist drill, 25m Front crawl on 15s rest
2x 50m as 25m Doggy paddle, 25m Front crawl on 15s rest
100m Front crawl
2x 50m as 25m Front scull, 25m Front crawl on 15s rest
2x 50m as 25m Doggy paddle, 25m Front crawl on 15s rest
100m Front crawl – building
4x 50m Front crawl – 25m easy, 25m hard on 20s rest
1,000m
Main Set
3x 200m Front crawl
1-2: Easy pull on 40s rest
3: Hard on 60s rest
2x 200m Front crawl
1: Easy pull on 40s rest
2: Hard on 60s rest
200m Front crawl – hard
2,200m
Extra
8x 50m Front crawl – 25 easy, 25 hard on 20s rest
2,600m
Cool Down
2x 50m as 25m Doggy paddle, 25m Front crawl on 20s rest
100m Choice
2,400m – 2,800m

Tuesday opened with a catch focussed workout before moving onto a tough little main set. While pull is always popular, putting the word hard after 200m doesn’t go down as well!

Wednesday, 18th February 2015 – Endurance Swim Session

Wednesday, 18th February 2015 - Endurance Swim Session

Wednesday, 18th February 2015 – Endurance Swim Session
Warm Up
400m Front crawl
2x 50m Front crawl – single arm on 15s rest
50m Front crawl on 15s rest
2x 50m Unco drill on 15s rest
50m Front crawl on 15s rest
100m Front crawl – building
900m
Main Set
3x 100m Front crawl – descending on 30s rest
3x 200m Front crawl – descending on 45s rest
3x 100m Front crawl – descending on 30s rest
2,100m
Extra
2-4x 100m Front crawl – steady on 20s rest
50m Choice (not FC) on 20s rest
2,400m – 2,700m
Cool Down
100m Choice
2,500m – 2,800m

Wednesday’s session started with some work on body balance and rotation in the warm up and then a simple main set. As I always need to remind the swimmers: descending sets means each rep gets faster (the time the swimmer takes for each rep decreases).

Thursday, 19th February 2015 – Endurance Swim Session

Thursday, 19th February 2015 - Endurance Swim Session

Thursday, 19th February 2015 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m 6-1-6 Drill on 5s rest
50m 6-3-6 Drill on 5s rest
100m Front crawl on 15s rest
3x 50m Front crawl – descending on 20s rest
50m Front crawl – easy
900m
Main Set
400m Front crawl pull on 60s rest
100m Front crawl – last 25m hard on 20s rest
300m Front crawl pull on 45s rest
200m Front crawl – last 50m hard on 30s rest
200m Front crawl pull on 30s rest
300m Front crawl – last 75m hard on 45s rest
100m Front crawl pull on 20s rest
400m Front crawl – last 100m hard
2,900m
Main Set 2
6x 100m Front crawl – steady-hard on 30s rest
3,500m
Cool Down
100m Choice (not Front crawl)
3,000m – 3,600m

The final session of the week was a big one – a 2,200m main set. Lot’s of tired arms at the end of this.

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