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Weekly Swim Sets: Thursday, 3rd September 2015

Late pool opening gave me a break from coaching on Tuesday so this week there’s only two triathlon swim plans. The main feature of these sets is ankle pull – swimming with the pull buoy held at your ankles. It’s good for emphasising the importance of maintaining a long, straight position in the water through core control. When new to the drill and struggling to hold the buoy in place we use a band to hold feet together, but the aim is to progress to holding this position unaided. What I’m really trying to avoid is the swimmer fish tailing, where their legs and hips swing from side to side as they swim.

Wednesday, 2nd September 2015 – Endurance Swim Session

Wednesday, 2nd September 2015 - Endurance Swim Session

Wednesday, 2nd September 2015 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m As 25m front scull, 25m front crawl on 10s rest
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
100m Front crawl
2x 50m As 25m front scull, 25m front crawl on 10s rest
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
100m Front crawl
900m
Main Set
100m Front crawl – ankle pull on 30s rest
50m Front crawl – steady on 20s rest
100m Front crawl – ankle pull on 30s rest
50m Front crawl – building on 20s rest
Repeat set 4-6 times
2,100m – 2,700m
Cool Down
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
2x 50m As 25m front scull, 25m front crawl on 10s rest
100m Front crawl
2,400m – 3,000m

Wednesday’s session focussed on the catch during the warm up and then shifted to body alignment and core control for the main set.

Thursday, 3rd September 2015 – Endurance Swim Session

Thursday, 3rd September 2015 - Endurance Swim Session

Thursday, 3rd September 2015 – Endurance Swim Session
Warm Up
400m Front crawl – every 3rd length kick only
2x 50m Front crawl – first 15m kick only – on 10s rest
200m Front crawl – pull
2x 50m Front crawl – hard; first 15m kick only – on 10s rest
800m
Main Set
300m Front crawl – ankle pull – on 45s rest
3x 100m Front crawl – descending (easy, steady, hard) – on 20s rest
2,600m
Main Set 2
10x 100m Front crawl – building; first 25m kick only – on 30s rest
3,600m
Cool Down
200m Choice – easy
2,800m – 3,800m

Today we worked on a kick a little and tied that in to more work on core control and maintenance of body position. As usual the smaller group meant we could do a little more individual work and go off plan to better work on technique.

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