CoachCox

Weekly Swim Sets: Friday, 25th March 2016

Here’s this week’s pair of triathlon swim sets – both focussed more on volume and endurance. I’m never sure if the main concern with an 800 is having to swim for that long without a break or having to keep count up to 32 lengths.

Wednesday, 23rd March 2016 – Swim Session

Wednesday, 23rd March 2016 - Swim Session

Wednesday, 23rd March 2016 – Swim Session
Warm Up
250m Front crawl
2x 50m Front crawl – 6-3-6 drill – on 10s rest
250m Front crawl – pull
2x 50m Front crawl – 6-3-6 drill – on 10s rest
250m Front crawl – building
2x 50m Front crawl – hard – on 20s rest
1,050m
Main Set
100m Front crawl – easy – on 15s rest
200m Front crawl – building – on 30s rest
800m Front crawl – pull, steady – on 45s rest
200m Front crawl – hard – on 30s rest
100m Front crawl – easy – on 15s rest
2,450m
Cool Down
150m Choice – easy
2,600m

Another straight forward session this week. Some practice of body position and rotation with the 6-3-6 drill in the warm up and then into a main set centred around a long 800 rep. A little bit of intensity too, more so for the fastest lanes who gained some additional 50s for completing the session early.

Thursday, 24th March 2016 – Swim Session

Thursday, 24th March 2016 - Swim Session

Thursday, 24th March 2016 – Swim Session
Warm Up
300m Front crawl
2x 2x 50m As 25m Broken Arrow drill, 25m Front crawl – on 10s rest
100m Front crawl
4x 50m Front crawl – 25m hard, 25m easy – on 15s rest
900m
Main Set
400m Front crawl – on 40s rest
2x 300m Front crawl – on 30s rest
3x 200m Front crawl – on 20s rest
4x 100m Front crawl – on 10s rest
2,900m
Main Set 2
2x 50m Fly kick – on 15s rest
2x 50m Fly – biondi drill/stroke – on 15s rest
2x 50m Fly – single arm – on 15s rest
2x 50m Fly – biondi drill/stroke – on 15s rest
3,300m
Cool Down
100m Choice – easy
3,400m

The warm up worked on the recovery of the stroke using broken arrow drill to open the shoulders, get the elbow high and promote good hand entry. After that a long main set follow, 2,000m in total at a consistent pace throughout. We skipped the fly work this week and finished with some 50 reps (like Wednesday as it happens) at a variety of paces.

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