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Weekly Swim Sets: Friday, 3rd June 2016

This week’s triathlon swim session plans include my monthly open water session where we practice a variety of open water skills in the pool and an endurance session mixing 200s of pull with harder efforts.

Wednesday, 1st June 2016 – Swim Session

Wednesday, 1st June 2016 - Swim Session

Wednesday, 1st June 2016 – Swim Session
Warm Up
400m Front crawl – sighting practice
2x 100m Front crawl – 50m head out, 50m normal – on 15s rest
100m Front crawl – breathe left
100m Front crawl – breathe right
2x 50m Front crawl – building – on 10s rest
900m
Main Set
3-4x 300m Front crawl – drafting – on 30s rest
4x25m Front crawl – hard, no push off – on 15s rest
2,100m – 2,500m
Cool Down
100m Front crawl – breathe left
100m Front crawl – breathe right
2,300m – 2,700m

Wednesday’s session was the monthly open water skills set. A variation on previous sets we covered sighting, breathing, drafting and race starts over the hour.

Thursday, 2nd June 2016 – Swim Session

Thursday, 2nd June 2016 - Swim Session

Thursday, 2nd June 2016 – Swim Session
Warm Up
400m Front crawl
2x 50m Front crawl – 25m finger drag, 25m stroke – on 10s rest
2x 50m Front crawl – 25m hand drag, 25m stroke – on 10s rest
2x 50m Front crawl – 25m front scull, 25m stroke – on 10s rest
100m Front crawl
2x 50m Front crawl – 25m easy, 25m hard – on 10s rest
900m
Main Set
3x 200m Front crawl – pull – on 30s rest
200m Front crawl – building – on 40s rest
1-3x 200m Front crawl – pull – on 30s rest
200m Front crawl – hard – on 50s rest
2,500m – 3,300m
Cool Down
2x 50m Front crawl – 25m finger drag, 25m stroke – on 10s rest
100m Choice
2,700m – 3,500m

Thursday’s session opened with drills focussed on recovery and the initial hand placement in the stroke. The main set was simpler, mixing 200 pull with 200 efforts. A tough session overall, we’re only just stepping up to harder reps over 100.

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