CoachCox

Weekly Swim Sets: Friday, 22nd July 2016

After a week’s break I’m back to my regular pool side shifts with a session focussed on intensive aerobic conditioning and a longer endurance set with some sharp efforts in. Regular stuff at this point in the season. And, while I wasn’t coaching last week I did provide my swimmers with session plans; you can download them here.

Wednesday, 20th July 2016 – Triathlon Swim Session

Wednesday, 20th July 2016 - Triathlon Swim Session

Wednesday, 20th July 2016 – Triathlon Swim Session
Warm Up
400m Front crawl
2x 100m Front crawl – 50m 6-1-6 drill, 50m stroke – on 15s rest
2x 100m Front crawl – 50m 6-3-6 drill, 50m stroke – on 15s rest
2x 50m Front crawl – building – on 10s rest
900m
Main Set
200m Front crawl
On a turn around time allowing 25-30s rest
2x 100m Front crawl
On a turn around time allowing 15-20s rest
200m Front crawl
On a turn around time allowing 20-25s rest
2x 100m Front crawl
On a turn around time allowing 10-15s rest
200m Front crawl
On a turn around time allowing 15-20s rest
2x 100m Front crawl
On a turn around time allowing 5-10s rest
If time allows…
200m Front crawl
On a turn around time allowing 10-15s rest
2x 100m Front crawl
On a turn around time allowing 5s rest
2,100m – 2,500m
Cool Down
200m Choice – mix strokes
2,300m – 2,700m

We were light on numbers for Wednesday’s session meaning a few lane changes and I didn’t get all the turn around times right for the group. The faster lanes were put under a lot of pressure by the main set, with the final block being almost continuously swum. Better check my numbers thoroughly next time.

Thursday, 21st July 2016 – Triathlon Swim Session

Thursday, 21st July 2016 - Triathlon Swim Session

Thursday, 21st July 2016 – Triathlon Swim Session
Warm Up
300m Front crawl
4x 50m Front crawl – on 15s rest
1: Breathe every 2 strokes
2: Breathe every 4 strokes
3: Breathe every 6 strokes
4: Breathe every 2 strokes
100m Front crawl – easy
4x 50m Front crawl – on 15s rest
1: Breathe every 3 strokes
2: Breathe every 5 strokes
3: Breathe every 7 strokes
4: Breathe every 3 strokes
100m Front crawl – easy
900m
Main Set
3-4x 400m Front crawl – pull – on 30s rest
4x 50m Front crawl – hard – on 30s rest
2,700m – 3,300m
Cool Down
200m Choice
2,900m – 3,500m

The key to varying breathing interval is to remain relaxed however long the gap becomes. Tense up, try to rush your stroke and you’ll be even more desperate for the next breath. Relax and focus on your stroke. The main set itself is straight forward and a pattern with seen before: 400m pull and then some hard 50m efforts to keep the swimmers sharp.

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