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Weekly Swim Sets: Friday, 21st October 2016

This week’s pair of triathlon swim plans have a focus on body position and rotation and break down a long set into 50s to maintain quality over the duration.

Wednesday, 19th October 2016 – Triathlon Swim Session

Wednesday, 19th October 2016 - Triathlon Swim Session

Wednesday, 19th October 2016 – Triathlon Swim Session
Warm Up
400m Front crawl
4x 25m Front crawl – torpedo drill – on 10s rest
100m Front crawl
4x 50m Front crawl – 6-3-6 drill – on 10s rest
100m Front crawl
900m
Main Set
4-6x 100m Front crawl – pull @ ankles – on 20s rest
4x 50m Front crawl – odds: hard; evens: easy – on 15s rest
2,100m – 2,700m
Cool Down
2x 25m Front crawl – torpedo drill – on 10s rest
100m Front crawl
100m Choice
2,400m – 3,000m

More work on rotation in particular. The torpedo drill gets swimmers to use their hips and core as the driving force behind rotation as the shoulders remain fixed. Then a regular set of 6-3-6 drill to apply that rotation within the stroke.

Thursday, 20th October 2016 – Triathlon Swim Session

Thursday, 20th October 2016 - Triathlon Swim Session

Thursday, 20th October 2016 – Triathlon Swim Session
Warm Up
300m Front crawl
300m Front crawl – every 3rd length harder
300m Front crawl – every 2nd length harder
900m
Main Set
10x 50m Front crawl – on 10s rest
1-4, 6-9: Easy
5, 10: Hard
10x 50m Front crawl – on 10s rest
1-3, 6-8: Easy
4-5, 9-10: Hard
10x 50m Front crawl – on 10s rest
1-2, 6-7: Easy
3-5, 8-10: Hard
10x 50m Front crawl – on 10s rest
1, 6: Easy
2-5, 7-10: Hard
2,900m
Cool Down
400m Front crawl – easy
3,300m

Breaking up the 2K main set into reps of 50m with rest between them helps ensure higher quality over the distance. It worked well in this set with swimmers maintaining pace for their hard efforts through to the final block of 10.

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