CoachCox

Weekly Swim Sets: Friday, 27th May 2016

This week’s pair of swim plans mix pull with some hard efforts and sprinting. Solid in-season sets for conditioning and keeping good swim form.

Wednesday, 25th May 2016 – BAD Tri Swim Session

Wednesday, 25th May 2016 - BAD Tri Swim Session

Wednesday, 25th May 2016 – BAD Tri Swim Session
Warm Up
300m Front crawl
2x 50m As 25m front scull, 25m front crawl – on 10s rest
Pull
2x 50m As 25m mid scull, 25m front crawl – on 10s rest
Pull
2x 50m As 25m rear scull, 25m front crawl – on 10s rest
Pull
2x 50m As 25m progressive scull, 25m front crawl – on 10s rest
Pull
100m Front crawl
2x 50m Front crawl – 25m hard, 25m easy – on 10s rest
900m
Main Set
3x 400m Front crawl – pull – on 40s rest
4x 25m Front crawl – best effort – on 15s rest
2,400m
Cool Down
200m Choice – easy
2,600m

A warm up of scull drills opened this session. Good sculling gives feedback on hand position through the stroke, but in a group setting it’s a challenge to make sure the sculling is good. I like to use a pull buoy with the scull to ensure kick isn’t used to add forward momentum; it all comes from the scull.

Thursday, 26th May 2016 – BAD Tri Swim Session

Thursday, 26th May 2016 - BAD Tri Swim Session

Thursday, 26th May 2016 – BAD Tri Swim Session
Warm Up
400m Front crawl
2x 50m Front crawl – 25m catch up, 25m stroke – on 10s rest
2x 50m Front crawl – 25m half catch up, 25m stroke – on 10s rest
100m Front crawl
4x 50m Front crawl – building – on 10s rest
900m
Main Set
4-6x 200m Front crawl – pull – on 30s rest
100m Front crawl – building – on 30s rest
100m Front crawl – hard – on 40s rest
2,500m – 3,300m
Cool Down
200m Choice – easy
2,700m – 3,500m

Thursday’s long session did a small amount of work on stroke timing during the warm up. The main set built on the previous week, taking the same pull rep, but extending the building and hard efforts over 100m.

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