CoachCox

Weekly Swim Sets: Friday, 7th October 2016

There’s a variety of drills in this week’s pair of triathlon swim plans. Wednesday’s group move on to work on body balance and rotation and Thursday returns to some work on the catch.

Wednesday, 5th October 2016 – Triathlon Swim Session

Wednesday, 5th October 2016 - Triathlon Swim Session

Wednesday, 5th October 2016 – Triathlon Swim Session
Warm Up
300m Front crawl
4x 50m Front crawl – side kick, swap side on 25m – on 10s rest
100m Front crawl
2x 50m Front crawl – 6-1-6 drill – on 10s rest
100m Front crawl
2x 50m Front crawl – building – on 10s rest
900m
Main Set
100m Front crawl – pull buoy at ankles – on 20s rest
100m Front crawl – on 15s rest
200m Front crawl – pull buoy at ankles – on 30s rest
200m Front crawl – on 25s rest
300m Front crawl – pull buoy at ankles – on 40s rest
300m Front crawl – on 35s rest
If times allows
400m Front crawl – pull buoy at ankles – on 50s rest
400m Front crawl – on 45s rest
2,100m – 2,900m
Cool Down
200m Choice
2,300m – 3,100m

Some simple drills for body balance (side kicking), leading into rotation (6-1-6) form the warm up. The main set reinforces body position and encourages core control with a pull buoy held at the ankles.

Thursday, 6th October 2016 – Triathlon Swim Session

Thursday, 6th October 2016 - Triathlon Swim Session

Thursday, 6th October 2016 – Triathlon Swim Session
Warm Up
400m Front crawl
200m Front crawl – alternating 50m fist drill, 50m stroke
100m Front crawl
4x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
100m Front crawl
1,000m
Main Set
3-5x 4x 50m Front crawl – consistent pace – on 20s rest
200m Front crawl – steady – on 30s rest
Increase pace of 50s each time through the set.
2,200m – 3,000m
Main Set 2
4x 50m Front crawl – building – on 20s rest
50m Back kick – on 20s rest
2,600m – 3,400m
Cool Down
200m Choice
2,400m – 3,600m

Thursday warm up is a classic catch set. Some fist drill to get a feel for using the forearm and how important the hand is for propulsion, then doggy paddle to practice catch mechanics. The main set mixed some slightly faster paces 50s with steady swimming.

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