CoachCox

Weekly Swim Sets: Friday, 9th October 2015

I’m a day late. Somehow I forget to upload this week’s triathlon swim sets. I’m not sure anyone noticed though… Sessions were again simple, but with a few more drills this week.

Wednesday, 7th October 2015 – Endurance Swim Session

Wednesday, 7th October 2015 - Endurance Swim Session

Wednesday, 7th October 2015 – Endurance Swim Session
Warm Up
200m Front crawl
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
2x 100m As 50m fist drill, 50m front crawl on 10s rest
100m Front crawl
2x 50m Front crawl – 25m easy, 2m hard – on 10s rest
2x 100m Front crawl – 50m easy, 50m hard – on 10s rest
900m
Main Set
2-3x 200m Front crawl – pull on 30s rest
200m Front crawl – steady on 30s rest
200m Front crawl – building on 30s rest
2,200m – 2,800m
Cool Down
100m Choice
100m Choice (not front crawl)
2,400m – 3,000m

Wednesday’s session opened with a little work on the catch and then moved to a very steady main set.

Thursday, 8th October 2015 – Endurance Swim Session

Thursday, 8th October 2015 - Endurance Swim Session

Thursday, 8th October 2015 – Endurance Swim Session
Warm Up
400m Front crawl
4x 50m Front crawl – single arm; switch at 25m – on 10s rest
4x 50m Front crawl – 25m catch up, 25m stroke – on 10s rest
100m Front crawl – easy
2x 50m Front crawl – building – on 10s rest
1,000m
Main Set
8x 200m Front crawl – steady on 30s rest
50m Front crawl – hard on 20s rest
3,000m
Main Set 2
100m Backstroke – easy
2x 50m Backstroke – single arm; switch at 25m – on 10s rest
4x 50m Backstroke – 25m catch up, 25m stroke – on 10s rest
100m Backstroke
3,400m
Cool Down
100m Choice
3,500m

Yesterday’s session was also simple, but mixed pace in the main set between steady 200s and fast 50s. To finish we worked on backstroke, now we’re into the off season I want to develop a few more strokes.

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