CoachCox

Weekly Swim Sets: Friday, 6th May 2016

This week’s triathlon swim sessions consist of one open water focussed set and a longer endurance building set. I’ll be doing some open water coaching for the club later this month so it’s good to get people practicing the basics ahead of time.

Wednesday, 4th May 2016 – Swim Session

Wednesday, 4th May 2016 - Swim Session

Wednesday, 4th May 2016 – Swim Session
Warm Up
300m Front crawl – practice sighting
300m Front crawl
Odd lengths: breathe to left
Even lengths: breathe to right
200m Front crawl – pull
100m Front crawl – building
900m
Main Set
200m Front crawl – on 30s rest
Drafting practice, swim on feet, switch lead every 50m
100m Front crawl – hard – on 30s rest
No push offs, turn before wall
Repeat set 4-5 times
2,100m – 2,400m
Cool Down
200m Front crawl
Odd lengths: breathe to left
Even lengths: breathe to right
100m Choice – easy
2,400m – 2,700m

As with previous open water sessions the main set works on drafting practice and starting without a push off. Using a light flutter kick with a sculling action allows a swimmer to hold a horizontal position ready for race start. It’s easy to practice this in the pool by starting each length away from the wall.

Alongside this we practiced breathing to either side. Not everyone breathes bilaterally and that’s fine. Sometimes you want to be able to choose which side you breathe though. If waves are hitting you on your right, it’s useful to be able to take a breath to your left.

Thursday, 5th May 2016 – Swim Session

Thursday, 5th May 2016 - Swim Session

Thursday, 5th May 2016 – Swim Session
Warm Up
300m Front crawl
100m Front crawl – pull – on 10s rest
50m Front crawl – easy – on 10s rest
100m Front crawl – pull – on 10s rest
50m Front crawl – steady – on 10s rest
100m Front crawl – pull – on 10s rest
50m Front crawl – hard – on 10s rest
100m Front crawl – pull – on 10s rest
50m Front crawl – easy – on 10s rest
900m
Main Set
200m Front crawl – pull – on 30s rest
200m Front crawl – easy – on 30s rest
200m Front crawl – pull – on 30s rest
200m Front crawl – steady – on 30s rest
200m Front crawl – pull – on 30s rest
200m Front crawl – building – on 30s rest
200m Front crawl – pull – on 30s rest
200m Front crawl – hard – on 30s rest
200m Front crawl – pull – on 30s rest
200m Front crawl – hard – on 30s rest
2,900m
Main Set 2
8x 50m Front crawl – on 15s rest
Odd: steady
Even: building
3,300m
Cool Down
200m Choice – easy
3,100m – 3,500m

A simple session working on building endurance with a mix of pace to avoid stagnation as the set goes on. I like to finish strong so the last 15 minutes were spent on 50s alternating steady reps with a mix of building and hard effort.

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