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Weekly Swim Sets: Friday, 9th September 2016

This week’s pair of triathlon swim sessions coached for BAD Tri cover both intensive aerobic conditioning and steadier endurance work. Drills work on body balance, rotation and the catch.

Wednesday, 7th September 2016 – Triathlon Swim Session

Wednesday, 7th September 2016 - Triathlon Swim Session

Wednesday, 7th September 2016 – Triathlon Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl – side kick – on 10s rest
100m Front crawl
2x 50m Front crawl – 25m 6-1-6 drill, 25m stroke – on 10s rest
100m Front crawl
2x 50m Front crawl – 25m 6-1-6 drill, 25m stroke – on 10s rest
100m Front crawl
900m
Main Set
3x 100m Front crawl – on a turn around allowing roughly 15s rest
4x 50m Front crawl – on a turn around allowing 5-10s rest
Repeat set 3-4 times
2,400m – 2,900m
Cool Down
100m Choice
2,500m – 3,000m

A set of body balance and rotation drills opened up Wednesday’s set. After that relatively sedate start the main set was made up of rounds of threshold or faster 100s and 50s.

Thursday, 8th September 2016 – Triathlon Swim Session

Thursday, 8th September 2016 - Triathlon Swim Session

Thursday, 8th September 2016 – Triathlon Swim Session
Warm Up
300m Front crawl
4x 50m Front crawl – 25m doggy paddle, 25m front crawl – on 10s rest
100m Front crawl
200m Front crawl – alternate 50m fist drill, 50m stroke
100m Front crawl
900m
Main Set
4x 400m Front crawl – last 50m hard – on 40s rest
2,500m
Main Set 2
2-4x 2x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
2x 50m Front crawl – building – on 10s rest
2,900m – 3,300m
Cool Down
200m Choice
2,700m – 3,500m

A steadier session on Thursday. Drills working on the catch with doggy paddle to practice high elbow mechanics and fist drill to encourage that in the stroke. The main set was simply 400s with a lift of pace for the final length. For those staying the full 90 minutes we finished with 50s mixing drill work with some light speed work.

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