CoachCox

Weekly Swim Sets: Friday, 4th December 2015

Here’s this week’s pair of triathlon swim session plans coached for the local tri club. As usual for the time of year we open with some drill work through the warm up and then focus on a consistent block of swimming for the main set.

Wednesday, 2nd December 2015 – Swim Session

Wednesday, 2nd December 2015 - Swim Session

Wednesday, 2nd December 2015 – Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl – 6-1-6 drill – on 15s rest
2x 50m Front crawl – 6-3-6 drill – on 15s rest
100m Front crawl
4x 25m Front crawl – unco drill – on 10s rest
100m Front crawl
2x 50m Front crawl – 25m easy, 25m hard – on 15s rest
900m
Main Set
50m Front crawl on 10s rest
50m Front crawl on 10s rest
100m Front crawl on 15s rest
50m Front crawl on 10s rest
100m Front crawl on 15s rest
150m Front crawl on 20s rest
50m Front crawl on 10s rest
100m Front crawl on 15s rest
150m Front crawl on 20s rest
200m Front crawl on 25s rest
50m Front crawl on 10s rest
100m Front crawl on 15s rest
150m Front crawl on 20s rest
200m Front crawl on 25s rest
250m Front crawl on 30s rest
2,650m
Cool Down
200m Choice – mix strokes
2,850m

Wednesday’s drills worked on body position, rotation and finally elements of the catch and timing. The main set features one of my favourite patterns for getting metres done – a gradual ladder.

Thursday, 3rd December 2015 – Swim Session

Thursday, 3rd December 2015 - Swim Session

Thursday, 3rd December 2015 – Swim Session
Warm Up
3x 200m Front crawl on 20s rest
50m Front crawl – 25m fist drill, 25m stroke – on 10s rest
50m Front crawl – building – on 10s rest
900m
Main Set
3-6x 200m Front crawl – last 50m building – on 30s rest
3x 200m Front crawl – last 100m building – on 30s rest
2,100m – 2,700m
Main Set 2
2x 50m Backstroke on 15s rest
2x 50m Backstroke – 6-1-6 drill – on 15s rest
100m Backstroke
2x 50m Fly kick on 10s rest
2x 50m Fly kick – breaststroke arms – on 10s rest
100m Backstroke
2,700m-3,300m
Cool Down
200m Choice – easy
2,900m – 3,500m

A set built around 200s for Thursday with a little variation in pace to keep things interesting. The warm up is also simple and repetitive this week with some light catch work in the form of fist drill.

Comments

CoachCox

Coaching

Ironman Training

Ironman Analysis