CoachCox

Weekly Swim Sets: Friday, 28th October 2016

Lots of work on body position, balance and rotation in this week’s triathlon swim sets. Both sessions worked through some classic drills for rotation and balance in the stroke.

Wednesday, 26th October 2016 – Triathlon Swim Session

Wednesday, 26th October 2016 - Triathlon Swim Session

Wednesday, 26th October 2016 – Triathlon Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl – side kick – on 10s rest
4x 25m Front crawl – torpedo kick – on 10s rest
100m Front crawl
2x 50m Front crawl – 6-3-6 drill – on 10s rest
100m Front crawl
2x 50m Front crawl – building – on 10s rest
900m
Main Set
5x 50m Front crawl – on a turn around allowing 20s rest
200m Front crawl – ankle pull – on 30s rest
5x 50m Front crawl – on a turn around allowing 15s rest
200m Front crawl – ankle pull – on 30s rest
5x 50m Front crawl – on a turn around allowing 10s rest
200m Front crawl – ankle pull – on 30s rest
5x 50m Front crawl – on a turn around allowing 5s rest
2,500m
Cool Down
200m Choice
2,700m

Torpedo kick is proving an effective drill – I can tell from the complaints – it’s not easy controlling the rotation and driving it from the core. For the main set I wanted a bit more intensity this week, so used some 50s on fixed turn around to work the pace.

Thursday, 27th October 2016 – Triathlon Swim Session

Thursday, 27th October 2016 - Triathlon Swim Session

Thursday, 27th October 2016 – Triathlon Swim Session
Warm Up
300m Front crawl
4x 50m Front crawl – 25m 6-1-6 drill, 25m stroke – on 10s rest
100m Front crawl
4x 50m Front crawl – 25m 6-3-6 drill, 25m stroke – on 10s rest
100m Front crawl
900m
Main Set
2x 400m Front crawl – on 30s rest
300m Front crawl – on 25s rest
200m Front crawl – 20s rest
100m Front crawl
Maintain an even pace throughout the set
2,900m
Main Set 2
4x 50m Front crawl – hard – on 5s rest
50m Front crawl – easy – on 20s rest
3,300m
Cool Down
200m Choice
3,100m – 3,500m

The classic combination of 6-1-6 and 6-3-6 for the warm up, a chance to manage balance and focus on rotation as part of the stroke. A very simple main set – a couple of turns through a descending ladder form 400m down to 100m.

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