CoachCox

Weekly Swim Sets: Friday, 16th September 2016

This week’s triathlon swim plans start the shift to more skills based sessions. On Wednesday the focus was the catch with some scull and doggy paddle work in the set to help develop good engagement with the water early in the stroke. Thursday worked on the kick – always a popular session.

Wednesday, 14th September 2016 – Triathlon Swim Session

Wednesday, 14th September 2016 - Triathlon Swim Session

Wednesday, 14th September 2016 – Triathlon Swim Session
Warm Up
300m Front crawl
4x 50m Front crawl – pull; 25m front scull, 25m stroke – on 10s rest
100m Front crawl
4x 50m Front crawl – pull; 25m doggy paddle, 25m stroke – on 10s rest
100m Front crawl
900m
Main Set
5-8x 200m Front crawl – pull – on 30s rest
50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
2,150m – 2,900m
Cool Down
200m Choice
2,350m – 3,100m

Lots of doggy paddle drills in this set to reinforce the high elbow position and pressing back on the water to initiate each stroke. The rest of the session is steady in pace to allow more focus on the technique aspect.

Thursday, 15th September 2016 – Triathlon Swim Session

Thursday, 15th September 2016 - Triathlon Swim Session

Thursday, 15th September 2016 – Triathlon Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl kick – on 10s rest
100m Front crawl
2x 50m Backstroke kick – on 10s rest
100m Front crawl
100m Front crawl kick
100m Front crawl
900m
Main Set
4x 300m Front crawl – on 30s rest
50m Backstroke kick – on 10s rest
50m Front crawl kick – on 15s rest
2,500m
Main Set 2
4-8x 50m Front crawl – pull – on 15s rest
50m Front crawl – emphasise kick – on 15s rest
2,900m – 3,300m
Cool Down
50m Backstroke kick
50m Front crawl kick
100m Choice
2,700m – 3,500m

Steady swimming with a mix of kicks thrown in. The aim for the kick work was to help develop a fast and efficient kick that isn’t going to use lots of energy and more importantly isn’t going to create any drag. We finished the long session off with 50s working on pacing and control of the stroke.

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