CoachCox

Weekly Swim Sets: Thursday, 10th September 2015

This week’s three triathlon swim plans cover a variety of areas – kick, stroke length and body position. Common themes for my groups, but some different approaches to them. Plenty more work wit the pull buoy too plus a mixture of harder efforts to break up the longer reps. This the last week I’ll be posting three swim plans, I’ve a couple of weeks break from coaching and then I’m reducing my club coaching to two regular club sessions.

Tuesday, 8th September 2015 – Endurance Swim Session

Tuesday, 8th September 2015 - Endurance Swim Session

Tuesday, 8th September 2015 – Endurance Swim Session
Warm Up
400m Front crawl
2x 50m Back kick (use a float to check knees) – on 10s rest
2x 50m Side kick, streamlined – on 10s rest
100m Front crawl
2x 50m Front crawl – building – on 10 rest
800m
Main Set
100m Front crawl – ankle pull – on 20s rest
50m Front crawl – hard – on 30s rest
200m Front crawl – ankle pull – on 30s rest
2x 50m Front crawl – hard – on 30s rest
300m Front crawl – ankle pull – on 40s rest
3x 50m Front crawl – hard – on 30s rest
400m Front crawl – ankle pull – on 50s rest
4x 50m Front crawl – hard – on 30s rest
2,300m
Cool Down
2x 50m Side kick, streamlined – on 10s rest
100m Front crawl
100m Choice – easy
2,600m

The war up focussed on a streamlined kick. It’s important to note that back kick with a float involves kicking on your back while holding the float over your knees – the float then gives a clear indication if you’re kicking from the knee and knocking the float.After the warm up the main set focussed on body position and core control, using a pull buoy at the ankles to reinforce this.

Wednesday, 9th September 2015 – Endurance Swim Session

Wednesday, 9th September 2015 - Endurance Swim Session

Wednesday, 9th September 2015 – Endurance Swim Session
Warm Up
300m Front crawl
50m Front crawl – count strokes
2x 50m Front crawl – decreasing stroke count – on 10s rest
50m Front crawl – easy
2x 50m Front crawl – increase pace, hold lowest stroke count – on 10s rest
50m Front crawl – easy
2x 50m Front crawl – increase pace, hold lowest stroke count – on 10s rest
750m
Main Set
200m Front crawl – pull – on 30s rest
4x 25m Front crawl – hard – on 15s rest
200m Front crawl – pull – on 30s rest
2x 50m Front crawl – hard – on 30s rest
200m Front crawl – pull – on 30s rest
100m Front crawl – hard – on 45s rest
Repeat set if time allows
1,650m – 2,550m
Cool Down
200m Choice
1,850m – 2,750m

Wednesday’s warm up worked on stroke length. By counting strokes and trying to hold a lower stroke count as effort increased the swimmer has to focus on what they’re doing and find ways to be more effective in the water.

Thursday, 10th September 2015 – Endurance Swim Session

Thursday, 10th September 2015 - Endurance Swim Session

Thursday, 10th September 2015 – Endurance Swim Session
Warm Up
600m Front crawl – every 4th length harder
2x 50m Front crawl kick on 10s rest
4x 50m Front crawl – building on 15s rest
900m
Main Set
400m Front crawl – every 4th length hard – on 50s rest
400m Front crawl – every 3rd length hard – on 50s rest
400m Front crawl – every 2nd length hard – on 50s rest
Repeat set if time allows
2,100m – 3,300m
Cool Down
200m Choice
2,300m – 3,500m

Today’s session was more about volume with a little bit of speed in there to break things up. One of the bigger swims the group has done. From a coaching perspective – a lot more standing around waiting than I really like!

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