CoachCox

Weekly Swim Sets: Friday, 18th December 2015

This week’s pair of triathlon swim sessions see some kicking (front crawl and fly) plus the return of the pull buoy after a couple of month’s absence. The main sets involve plenty of metres with a small dash of speed, but the focus is on consistency and quality.

Wednesday, 16th December 2015 – Swim Session

Wednesday, 16th December 2015 - Swim Session

Wednesday, 16th December 2015 – Swim Session
Warm Up
4x 100m Front crawl on 10s rest
25m Front crawl kick on 10s resr
2x 100m Front crawl on 10s rest
50m Front crawl kick on 10s resr
100m Front crawl on 10s rest
100m Front crawl kick on 10s rest
1,000m
Main Set
3-4x 300m Front crawl – pull, steady – on 40s rest
2x 50m Front crawl – building – on 20s rest
2,200m – 2,600m
Cool Down
2x 50m Front crawl kick on 10s rest
100m Choice
2,400m – 2,800m

Lot’s of kicking mixed through the warm up and then into a pull buoy based main set. Very simple and there’s not much more I can add about this one!

Thursday, 17th December 2015 – Swim Session

Thursday, 17th December 2015 - Swim Session

Thursday, 17th December 2015 – Swim Session
Warm Up
400m Front crawl
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
100m Front crawl
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
100m Front crawl
2x 50m Front crawl – 25m easy, 25m hard – on 10s rest
900m
Main Set
4x 400m Front crawl – on 30s rest
2,500m
Main Set 2
2x 50m Backstroke on 10s rest
2x 50m Backstroke – 6-3-6 drill – on 10s rest
100m Backstroke
2x 50m Fly kick on 15s rest
100m Backstroke
2x 50m Fly kick on 15s rest
100m Backstroke
3,200m
Cool Down
200m Choice
2,700m – 3,400m

I started Thursday’s session with some work on the catch through repeated doggy paddle drills. Then a main set of 400s where we also worked a little on stroke rhythm using a Tempo trainer. We finished the long set with more backstroke practice and a small amount of fly kick.

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