CoachCox

Weekly Swim Sets: Friday, 26th August 2016

This week’s triathlon swim plans consist of some kick work (always popular) and another varied endurance session. We’re coming towards the end of the season, so after a final round of more intensive aerobic work sessions will ease off and increase the focus on technique again.

Wednesday, 24th August 2016 – Triathlon Swim Session

Wednesday, 24th August 2016 - Triathlon Swim Session

Wednesday, 24th August 2016 – Triathlon Swim Session
Warm Up
400m Front crawl
4x 25m Front crawl kick – on 10s rest
100m Front crawl
2x 50m Front crawl kick – on 10s rest
4x 25m Front crawl – hard, emphasise kick – on 10s rest
100m Front crawl
2x 50m Front crawl – hard, emphasise kick – on 10s rest
900m
Main Set
5-8x 200m Front crawl – steady – on 30s rest
50m Front crawl – hard, emphasise kick – on 20s rest
2,150m – 2,900m
Cool Down
2x 50m Front crawl kick – on 10s rest
100m Front crawl – easy
100m Choice
2,450m – 3,200m

This session puts an emphasis on the kick. Triathletes may not need to kick like a pool swimmer when they race, but they still need to be able to control their kick. It’s often neglected, the swimmer unaware what their legs are doing. This session practices kicking and brings a focus to the kick during hard reps.

Thursday, 25th August 2016 – Triathlon Swim Session

Thursday, 25th August 2016 - Triathlon Swim Session

Thursday, 25th August 2016 – Triathlon Swim Session
Warm Up
400m Front crawl
2x 50m Front crawl – 25m finger drag drill, 25m stroke – on 10s rest
100m Front crawl
2x 50m Front crawl – 25m hand drag drill, 25m stroke – on 10s rest
100m Front crawl
2x 50m Front crawl – building – on 10s rest
900m
Main Set
2-3x 200m Front crawl – pull – on 15s rest
200m Front crawl – steady – on 15s rest
200m Front crawl – pull – on 15s rest
200m Front crawl – hard – on 15s rest
Increase rest +5s each repetition of the block
2,500m – 3,300m
Cool Down
200m Choice
2,700m – 3,500m

Drills in the warm up work on stroke recovery, trying to encourage a high elbow, reach and good hand placement. The main set uses a mix of intensities over 200s with a relatively short rest period to work on endurance.

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