CoachCox

Weekly Swim Sets: Thursday, 20th August 2015

This week’s triathlon swim plans have really eased back as we come to the end of the season. The pull buoy appeared in all my sessions, there were fewer hard efforts and more time was spent on drills and technique work.

Tuesday, 18th August 2015 – Endurance Swim Session

Tuesday, 18th August 2015 - Endurance Swim Session

Tuesday, 18th August 2015 – Endurance Swim Session
Warm Up
200m Front crawl – easy
4x 25m Front crawl kick on 10s rest
1-3: easy, 4: hard
200m Front crawl – pull
4x 25m Front crawl kick on 10s rest
1-2: easy, 3-4: hard
100m Front crawl – pull
4x 50m Front crawl kick on 10s rest
1: easy, 2: hard
100m Front crawl
900m
Main Set
4-6x 200m Front crawl – pull on 30s rest
100m Front crawl – moderate on 15s rest
2,100m – 2,700m
Cool Down
2x 50m Front crawl kick on 10s rest
100m Choice – easy
2,300m – 2,900m

A very simple and steady main set mixing pull buoy and moderate effort reps together. A bit of kick work to warm up as the main set didn’t feature the legs much at all.

Wednesday, 19th August 2015 – Endurance Swim Session

Wednesday, 19th August 2015 - Endurance Swim Session

Wednesday, 19th August 2015 – Endurance Swim Session
Warm Up
200m Front crawl
2x 50m As 25m fist drill, 25m front crawl on 10s rest
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
200m Front crawl – pull
2x 50m As 25m fist drill, 25m front crawl on 10s rest
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
100m Front crawl
900m
Main Set
3-4x 200m Front crawl – pull on 30s rest

2x 25m Front crawl – hard on 15s rest
2,250m – 2,700m
Cool Down
2x 50m As 25m fist drill, 25m front crawl on 10s rest
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
100m Front crawl – easy
2,550m – 3,000m

Lot’s of catch work through the warm out for Wednesday’s group. Then a main set consisting mostly of pull work, but with a sprinkling of shorts efforts in there too.

Thursday, 20th August 2015 – Endurance Swim Session

Thursday, 20th August 2015 - Endurance Swim Session

Thursday, 20th August 2015 – Endurance Swim Session
Warm Up
400m Front crawl
2x 50m Front crawl – single arm drill on 10s rest
Switch arm at 25m
100m Front crawl
2x 50m Front crawl – 5 strokes each arm on 10s rest
100m Front crawl
800m
Main Set
300m Front crawl – pull at ankles on 40s rest
4x 50m Front crawl – moderate/hard on 20s rest
Quality strokes; count strokes
Repeat set 4 times through
2,800m
Main Set 2
5x 50m Front crawl – 5 strokes each arm on 20s rest
50m Front crawl – hard on 30s rest
3,300m
Cool Down
200m Choice – easy
3,000m – 3,500m

My favourite session of the week. The focus today was on stroke quality. In the warm up some single arm work let the swimmers think about each stroke and try to maximise its effectiveness. In the main set we used stroke counting at a moderate to hard effort to ensure stroke length wasn’t slipping. It worked well and saw some real improvements in stroke with this focus.

Comments