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Weekly Swim Sets: Friday, 5th August 2016

This week’s triathlon swim sessions consisted of the monthly open water practice set on Wednesday and a challenging endurance set on Thursday.

Wednesday, 3rd August 2016 – Triathlon Swim Session

Wednesday, 3rd August 2016 - Triathlon Swim Session

Wednesday, 3rd August 2016 – Triathlon Swim Session
Warm Up
400m Front crawl – sighting on odd lengths
2x 100m Front crawl – breathe to left – on 15s rest
100m Front crawl – breathe to right – on 15s rest
4x 25m Front crawl – hard to easy – on 10s rest
No push offs
900m
Main Set
300m Front crawl – drafting – on 30s rest
Change lead each 50m
2x 50m Front crawl – hard – 20s rest
No push offs
Repeat set 3-4 times
2,100m – 2,500m
Cool Down
100m Front crawl – breathe to left – on 15s rest
100m Front crawl – breathe to right – on 15s rest
100m Choice
2,400m – 2,800m

Once per month in season I give my Wednesday group and open water skills session like the above. The format doesn’t deviate too much – some sighting practice, possibly some breathing practice and a main set that focusses on drafting and race starts.

Thursday, 4th August 2016 – Triathlon Swim Session

Thursday, 4th August 2016 - Triathlon Swim Session

Thursday, 4th August 2016 – Triathlon Swim Session
Warm Up
300m Front crawl – easy
2x 50m Front crawl – 25m fist drill, 25m stroke – on 10s rest
2x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
100m Front crawl
2x 50m Front crawl – 25m fist drill, 25m stroke – on 10s rest
2x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
100m Front crawl
900m
Main Set
3-5x 400m Front crawl – pull – on 40s rest
200m Front crawl – hard – on 40s rest
2,700m – 3,700m
Cool Down
200m Choice
2,900m – 3,900m

Thursday’s session was a routine endurance set, it builds on the previous three weeks. Each session has mixed 400m pull with extending hard efforts. This week we reached the pinnacle with 200m hard between each 400m rep.

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