CoachCox

Weekly Swim Sets: Friday, 11th December 2015

This week’s pair of triathlon swim session plans have shorter reps with a big set of 50s and mixed strokes as Thursday’s group used the backstroke they’ve been working on throughout the session.

Wednesday, 9th December 2015 – Swim Session

Wednesday, 9th December 2015 - Swim Session

Wednesday, 9th December 2015 – Swim Session
Warm Up
400m Front crawl
3x 50m Front crawl – catch up – on 5s rest
50m Front crawl on 10s rest
8x 25m Front crawl – building hard – on 10s rest
900m
Main Set
5x 50m Front crawl – easy – on 5s rest
5x 50m Front crawl – steady – on 10s rest
5x 50m Front crawl – hard – on 15s rest
5x 50m Front crawl – steady – on 10s rest
5x 50m Front crawl – easy – on 5s rest
2,150m
Cool Down
2x 50m Front crawl – kick – on 10s rest
100m Front crawl
100m Choice (not front crawl)
2,450m

A simple session overall, but the main set is deceptively challenging, especially if you’re in the faster lanes and got a second block of 5x 50m hard in the middle of it. Using 50s helped keep the quality high during the session and let swimmers focus on technique in the easier reps.

Thursday, 9th December 2015 – Swim Session

Thursday, 9th December 2015 - Swim Session

Thursday, 9th December 2015 – Swim Session
Warm Up
4x 100m Front crawl on 10s rest
50m Backstroke on 10s rest
100m Front crawl on 10s rest
1,000m
Main Set
4x 3x 100m Front crawl – moderate – on 20s rest
2x 50m Backstroke – easy – on 10s rest
2,600m
Main Set 2
100m Backstroke
2x 50m Backstroke – 6-3-6 drill – on 15s rest
100m Backstroke
2x 50m Fly kick – on 15s rest
2x 50m Fly kick, breaststroke arms – on 15s rest
100m Backstroke
3,200m
Cool Down
200m Choice – easy
3,400m

The pool was cold so it was a good job I set a largely continuous swim this week. For some off season variety I’ve been working on backstroke with the Thursday group and today I incorporated it into the entire session; warm up and the main set both contain lengths of backstroke to break up the front crawl. We went off plan to finish and started to work on breaststroke technique.

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