CoachCox

Weekly Swim Sets: Thursday, 27th August 2015

This week’s triathlon swim sessions are simple and make good use of the pull buoy. Warm ups are heavier on drill work and intensity in the main set is much reduced compared with the last few months. The focus is on improving strokes during the off season.

Tuesday, 25th August 2015 – Endurance Swim Session

Tuesday, 25th August 2015 - Endurance Swim Session

Tuesday, 25th August 2015 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m 6-1-6 Drill on 5s rest
50m Front crawl on 5s rest
2x 50m 6-3-6 Drill on 5s rest
50m Front crawl on 5s rest
100m Front crawl
2x 50m Front crawl – building on 10s rest
900m
Main Set
100m Front crawl – pull on 20s rest
100m Front crawl – moderate/hard on 20s rest
200m Front crawl – pull on 30s rest
2x 100m Front crawl – moderate/hard on 20s rest
300m Front crawl – pull on 40s rest
3x 100m Front crawl – moderate/hard on 20s rest
If time allows
400m Front crawl – pull on 50s rest
4x 100m Front crawl – moderate/hard on 20s rest
2,100m – 2,900m
Cool Down
100m Choice
2,200m – 3,000m

A focus on body balance and rotation in the warm up followed by a steady, but growing main set.

Wednesday, 26th August 2015 – Endurance Swim Session

Wednesday, 26th August 2015 - Endurance Swim Session

Wednesday, 26th August 2015 – Endurance Swim Session
Warm Up
400m Front crawl
100m Front crawl – 50m catch up, 50m stroke on 10s rest
2x 25m Front crawl – building on 10s rest
100m Front crawl – 50m catch up, 50m stroke on 10s rest
2x 50m Front crawl – building on 10s rest
100m Front crawl – 50m catch up, 50m stroke on 10s rest
2x 25m Front crawl – hard on 10s rest
900m
Main Set
100m Front crawl – building on 20s rest
200m Front crawl – pull on 30s rest
300m Front crawl – building on 40s rest
400m Front crawl – pull on 50s rest
300m Front crawl – building on 30s rest
200m Front crawl – pull on 20s rest
100m Front crawl – building on 20s rest
2,500m
Cool Down
100m Front crawl – 50m catch up, 50m stroke on 10s rest
100m Front crawl – easy
100m Choice
2,800m

A pyramid session mixing pull work with build for a small amount of intensity. As with Tuesday a straight forward set for this group of swimmers.

Thursday, 27th August 2015 – Endurance Swim Session

Thursday, 27th August 2015 - Endurance Swim Session

Thursday, 27th August 2015 – Endurance Swim Session
Warm Up
300m Front crawl
4x 50m Front crawl – fist drill, pull on 15s rest
100m Front crawl
2x 50m As 25m doggy paddle, 25m front crawl – pull on 15s rest
100m Front crawl
2x 50m Front crawl – building on 10s rest
900m
Main Set
3-4x 200m Front crawl – ankle pull on 30s rest
200m Front crawl – steady on 30s rest
200m Front crawl – build on 30s rest
2,700m – 3,300m
Cool Down
2x 50m Front crawl – fist drill, pull on 15s rest
2x 50m As 25m doggy paddle, 25m front crawl – pull on 15s rest
200m Choice – mix strokes
3,100m – 3,700m

This main set is built around 200s. The first using pull buoy at the ankles to work on maintaining good core control and body position, the second steady allowing the swimmer to carry through that control and the third building pushing up the intensity. For weaker swimmers I think I’d adjust the set to use 100s and ensure they complete each rep well.

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