CoachCox

Weekly Swim Sets: Friday, 2nd September 2016

This week’s triathlon swim sets, coached for my tri club, cover open water skills and some simple endurance work. This is probably the last open water skills set for a while as the season is winding down, the Wednesday focus will be more on drills in the coming months.

Wednesday, 31st August 2016 – Triathlon Swim Session

Wednesday, 31st August 2016 - Triathlon Swim Session

Wednesday, 31st August 2016 – Triathlon Swim Session
Warm Up
300m Front crawl – sighting practice
2x 25m Front crawl – eyes closed! – on 10s rest
200m Front crawl – sighting every 7 strokes
2x 25m Front crawl – hard; no push off – on 10s
100m Front crawl – sighting every 5 strokes
2x 25m Front crawl – hard; no push off – on 10s
750m
Main Set
3-4x 400m Front crawl – drafting; swap lead every 50m – on 40s rest
2x 25m Front crawl – hard; no push off – on 10s rest
2,100m – 2,550m
Cool Down
200m Choice
2,300m – 2,750m

The main footnote to this session is to be careful if trying swimming with your eyes closed in public lanes. It’s a lot easier to avoid clashes in a squad session. The aim is to see how far off course you go if you’re not watching. Everyone will deviate a little, some more than others; it highlights the point of regular sighting in open water.

Thursday, 1st September 2016 – Triathlon Swim Session

Thursday, 1st September 2016 - Triathlon Swim Session

Thursday, 1st September 2016 – Triathlon Swim Session
Warm Up
400m Front crawl – on 15s rest
300m Front crawl – pull – on 15s rest
200m Front crawl – on 15s rest
100m Front crawl – hard
1,000m
Main Set
2-4x 300m Front crawl – pull – on 30s rest
3x 100m Front crawl – descending (easy, steady, hard) – on 15s rest
2,200m – 3,400m
Cool Down
200m Choice
2,400m – 3,600m

A simple session this week – no drills in the warm up and a main set that features a minimum of pace variation. Remember that a descending set means the time taken for each 100 descends, that is each 100 gets faster.

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