CoachCox

Weekly Swim Sets: Friday, 29th July 2016

I have two very similar triathlon swim plans this week as both my sessions focussed on distance. Lots of work with the pull buoy, either 400s or 600s depending on the set, and a scattering or hard 100s to keep things interesting.

Wednesday, 27th July 2016 – Triathlon Swim Session

Wednesday, 27th July 2016 - Triathlon Swim Session

Wednesday, 27th 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 3 strokes
3: Breathe every 4 strokes
4: Breathe every 5 strokes
100m Front crawl
2x 50m Front crawl – 25m hard, 25m easy – on 10s rest
700m
Main Set
2-3x 600m Front crawl – pull – on 45s rest
100m Front crawl – hard – on 30s rest
2,100m – 2,800m
Cool Down
200m Choice – easy
2,300m – 3,000m

One of the longer sessions for my Wednesday group; it’s not often we go beyond 400s. The warm up contained a simple set of drills: practicing different breathing patterns mixed between bilateral and unilateral breathing.

Thursday, 28th July 2016 – Triathlon Swim Session

Thursday, 28th July 2016 - Triathlon Swim Session

Thursday, 28th July 2016 – Triathlon Swim Session
Warm Up
400m Front crawl
2x 50m Front crawl – 25m finger drag, 25m stroke – on 10s rest
2x 50m Front crawl – building – on 10s rest
2x 50m Front crawl – 25m hand drag, 25m stroke – on 10s rest
2x 50m Front crawl – building – on 10s rest
800m
Main Set
3-4x 400m Front crawl – pull – on 40s rest
2x 100m Front crawl – hard – on 30s rest
2,600m – 3,200m
Main Set 2
4-8x 50m Front crawl – 25m finger drag, 25m building – on 15s rest
2,800m – 3,400m
Cool Down
200m Choice – easy
2,800m – 3,600m

Thursday’s session built upon the previous week. Again we have 400 pull reps, but we’ve moved from hard 50m reps to hard 100 reps. The same distances involved, but looking to sustain a pace for longer. Drills focussed on the recovery cycle and good hand placement for the start of the stroke.

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