CoachCox

Weekly Swim Sets: Friday, 27th November 2015

I was only able to coach one of this week’s pair of triathlon swim sets. Wednesday’s sessions opened with work on the catch, using fist drill and doggy paddle to encourage an earlier catch. For Thursday I kept drill work simple, using catch up, as I wasn’t present to watch.

Wednesday, 25th November 2015 – Swim Session

Wednesday, 25th November 2015 - Swim Session

Wednesday, 25th November 2015 – Swim Session
Warm Up
300m Front crawl
2x 100m Front crawl – 50m fist drill, 50m stroke – on 15s rest
4x 50m As 25m doggy paddle, 25m front crawl – on 15s rest
100m Front crawl
2x 50m Front crawl – building – on 15s rest
900m
Main Set
4x 100m Front crawl on 10s rest
4x 100m Front crawl on 15s rest
4x 100m Front crawl on 20s rest
4x 100m Front crawl on 30s rest
Build effort for each block of 4
2,500m
Cool Down
200m Choice – easy
2,700m

Following the catch focussed war up the main set is made up of blocks of 100m reps. As the set progresses the amount of rest for a block increases and with it the effort put into each 100. It’s a slow building set starting steady and finishing harder.

Thursday, 26th November 2015 – Swim Session
Warm Up
400m Front crawl – steady
2x 50m Front crawl – catch up – on 10s rest
2x 50m Front crawl on 10s rest
2x 50m Front crawl – catch up – on 10s rest
200m Front crawl
2x 50m Front crawl – building – on 10s rest
1,000m
Main Set
2-3x 2x 200m Front crawl – steady – on 30s rest
2x 100m Front crawl – building – on 30s rest
2x 50m Front crawl – hard – on 30s rest
2,400m – 3,100m
Main Set 2
2x 50m Backstroke on 10s rest
2x 50m Backstroke kick on 10s rest
2x 50m Backstroke – catch up – on 10s rest
2x 50m Backstroke on 10s rest
2,800m – 3,500m
Cool Down
100m Choice – easy
2,500m – 3,600m

I try and keep sessions simple if I’m not going to be there. So Thursday’s main set is built around a block of decreasing distance and increasing intensity. Not too much time spent at high intensity, but each block is finished with a couple of hard 50s.

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