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.

Comments

CoachCox

Coaching

Ironman Training

Ironman Analysis