CoachCox

Weekly Swim Sets: Friday, 1st April 2016

This week’s pair of triathlon swim sessions plans – some work on feel for the water and the catch, more volume work through the main set. We’re coming into season now so the focus will soon shift a little. Expect open water technique and more control over turn around time in the pool.

Wednesday, 30th March 2016 – Swim Session

Wednesday, 30th March 2016 - Swim Session

Wednesday, 30th March 2016 – Swim Session
Warm Up
300m Front Crawl
2x 50m As 25m front scull, pull buoy; 25m front crawl on 10s rest
100m Front crawl
2x 50m As 25m mid scull, pull buoy; 25m front crawl on 10s rest
100m Front crawl
2x 50m As 25m rear scull, pull buoy; 25m front crawl on 10s rest
100m Front crawl
900m
Main Set
3x 200m Front crawl – on 30s rest
1-3: Pull
3x 200m Front crawl – on 30s rest
1-2: Pull
3: Building
3x 200m Front crawl – on 30s rest
1: Pull
2: Building
3: Hard
2,700m
Cool Down
100m Choice
2,800m

Sculling with a pull buoy means it all comes down to what you do with your hands; no cheating. For the main set there was more pull buoy work this week, this time over sets of 200s.

Thursday, 31st March 2016 – Swim Session

Thursday, 31st March 2016 - Swim Session

Thursday, 31st March 2016 – Swim Session
Warm Up
400m Front crawl
4x 50m as 25m doggy paddle; 25m front crawl – on 10s rest
100m Front crawl
2x 100m Front crawl – building – on 20s rest
900m
Main Set
2-3x 400m Front crawl – steady – on 40s rest
3x 100m Front crawl – descending – on 20s rest
2,300m – 3,000m
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
2,700m – 3,400m
Cool Down
100m Choice – easy
2,800m – 3,500m

Thursday’s warm up focussed on the catch with lots of doggy paddle work (we did a couple of extra reps). Then it shifted to volume through a big main set mixing a 400 with a descending set of 100s for some speed. We skipped the fly to finish and did a little work on crawl kick instead.

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