CoachCox

Weekly Swim Sets: Friday, 19th August 2016

This week’s triathlon swim plans are split between a set of consistent, threshold 200s and a more varied and longer set of 100s. We also drilled a mix of stroke recovery and hand placement along with body position and rotation.

Wednesday, 17th August 2016 – Triathlon Swim Session

Wednesday, 17th August 2016 - Triathlon Swim Session

Wednesday, 17th August 2016 – Triathlon Swim Session
Warm Up
400m Front crawl
2x 2x 50m Front crawl – 25m finger drag, 25m stroke – on 10s rest
2x 50m Front crawl – 25m hand drag, 25m stroke – on 10s rest
50m Front crawl
900m
Main Set
6-9x 200m Front crawl
On a turn around allowing 20s rest
2,100m – 2,700m
Cool Down
200m Choice
2,300m – 2,900m

A simple, but tough session – threshold 200s on a tight enough turn around to allow around 20s rest, but not more. Before that some drills to work on recovery and most importantly ensuring good hand placement to set up a good stroke.

Thursday, 18th August 2016 – Triathlon Swim Session

Thursday, 18th August 2016 - Triathlon Swim Session

Thursday, 18th August 2016 – Triathlon Swim Session
Warm Up
300m Front crawl
2x 100m Front crawl – 50m 6-1-6 drill, 50m stroke – on 10s rest
2x 100m Front crawl – 50m 6-3-6 drill, 50m stroke – on 10s rest
100m Front crawl
2x 50m Front crawl – building – on 10s rest
900m
Main Set
4-6x 100m Front crawl – pull – on 10s rest
100m Front crawl – steady – on 10s rest
100m Front crawl – pull – on 10s rest
100m Front crawl – hard – on 10s rest
Increase rest by 5s each time through the block
2,500m – 3,300m
Cool Down
200m Choice
2,700m – 3,500m

A little more variety to Thursday’s plans with the main set consisting of a mix of different 100s. As the set progresses the rest increases allowing the swimmers to maintain focus and quality as the session goes on.

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