CoachCox

Weekly Swim Sets: Friday, 8th July 2016

This week’s triathlon swim sessions focus on endurance with a long descending ladder and open water skills.

Wednesday, 6th July 2016 – BAD Tri Swim Session

Wednesday, 6th July 2016 - BAD Tri Swim Session

Wednesday, 6th July 2016 – BAD Tri Swim Session
Warm Up
300m Front crawl – sighting practice
2x 50m Front crawl – 25m head out, 25m stroke – on 10s rest
200m Front crawl – sighting practice
200m Front crawl – 100m Breathing left, 100m breathing right
2x 50m Front crawl – building – on 10s rest
900m
Main Set
3x 400m Front crawl – drafting, switch lead every 50m – on 45s rest
100m Front crawl – hard, no push off – on 20s rest
2,400m
Cool Down
200m Front crawl – sighting practice
2,600m

Wednesday’s session covered a broad mix of open water skills – sighting, breathing, drafting and race starts. Heads up front crawl is great for highlighting the impact of raising the head and chest on body position, for sighting itself we want to minimise that lift.

Thursday, 7th July 2016 – BAD Tri Swim Session

Thursday, 7th July 2016 - BAD Tri Swim Session

Thursday, 7th July 2016 – BAD Tri Swim Session
Warm Up
400m Front crawl
100m Front crawl – 50m 6-1-6 drill, 50m stroke – on 15s
100m Front crawl – 50m 6-3-6 drill, 50m stroke – on 15s
100m Front crawl
3x 50m Front crawl – descending – on 15s rest
Easy, steady, hard
50m Front crawl – easy
900m
Main Set
600m Front crawl – on 60s rest
500m Front crawl – on 50s rest
400m Front crawl – on 40s rest
300m Front crawl – on 30s rest
200m Front crawl – on 20s rest
100m Front crawl
3,000m
Main Set 2
4-8x 50m Front crawl – on 25s rest
Odd: easy; Even: hard
3,200m – 3,400m
Cool Down
200m Choice
3,400m – 3,600m

A very simple endurance set – a long ladder descending from 600 to 100. The aim is to maintain pace throughout and not to set off too fast in the 600 and slow by the time you hit 100. I find the gradual shortening of the reps helps keep motivation and the set seems to get easier as it goes on.

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