CoachCox

Weekly Swim Sets: Friday, 23rd October 2015

In this week’s pair of triathlon swim sessions I tried to get my swimmers to focus on their catch. Doggy paddle drills are a really obvious choice for working on the initial setup of the stroke, it’s important the swimmers don’t rush them and work to feel a push against the water. To complement that single arm drills and stroke counting offer them an opportunity to concentrate on each individual stroke.

Wednesday, 21st October 2015 – Endurance Swim Session

Thursday, 22nd October 2015 - Endurance Swim Session

Wednesday, 21st October 2015 – Endurance Swim Session
Warm Up
200m Front crawl
2x 50m as 25m doggy paddle, 25m front crawl on 10s rest
2x 50m Front crawl – single arm, swap at 25m – on 10s rest
100m Front crawl
2x 50m as 25m doggy paddle, 25m front crawl on 10s rest
2x 50m Front crawl – single arm, swap at 25m – on 10s rest
100m Front crawl
2x 50m Front crawl – 25m hard, 25m easy – on 10s rest
900m
Main Set
3x 50m Front crawl on 10s rest
3x 100m Front crawl on 15s rest
3x 150m Front crawl on 20s rest
3x 200m Front crawl on 25s rest
2,400m
Cool Down
200m Choice (mix strokes)
2,600m

After a warm up focussing on the catch the main set was a simple, consistently paced ladder.

Thursday, 22nd October 2015 – Endurance Swim Session

Thursday, 22nd October 2015 - Endurance Swim Session

Thursday, 22nd October 2015 – Endurance Swim Session
Warm Up
400m Front crawl
2x 50m Front crawl – 25m hard, 25m easy – on 10s rest
50m Front crawl – steady, count strokes
100m Front crawl – easy
3x 50m Front crawl – reducing stroke count on 10s rest
100m Front crawl – easy
900m
Main Set
200m Front crawl – steady – on 20s rest
3x 50m Front crawl – descending (east, steady, hard) – on 20s rest
Maintain stroke count with increasing speed
50m Front crawl – easy on 20s rest
Repeat main set 4-5 times
2,500m – 2,900m
Main Set 2
2x 50m Backstroke on 10s rest
2x 50m Backstroke – catch up – on 10s rest
2x 50m Backstroke on 10s rest
2x 50m Breaststroke on 10s rest
2x 50m Breaststroke kick – on 10s rest
2x 50m Breaststroke on 10s rest
3,100m – 3,500m
Cool Down
200m Choice – easy
2,700m – 3,700m

Lots of stroke counting in Thursday’s session. I’m not looking for swimmers to target a particular stroke count, but I want them to concentrate on their stroke as they swim. Counting strokes while increasing speed helps ensure they make every stroke count and don’t start slipping water or rushing their stroke as the pace goes up.

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