CoachCox

Weekly Swim Sets: Friday, 4th November 2016

This week’s pair of triathlon swim plans continue to work on the front of the stroke with scull and doggy paddle making up the majority of drill work for my swimmers.

Wednesday, 2nd November 2016 – Triathlon Swim Session

Wednesday, 2nd November 2016 - Triathlon Swim Session

Wednesday, 2nd November 2016 – Triathlon Swim Session
Warm Up
400m Front crawl
4x 25m Front crawl – torpedo drill – on 10s rest
100m Front crawl
4x 25m Front crawl – front scull; pull – on 10s rest
100m Front crawl
4x 25m Front crawl – building – on 10s rest
900m
Main Set
6-8x 100m Front crawl – steady – on 30s rest
2x 25m Front crawl – front scull; pull – on 10s rest
25m Front crawl – hard – on 15s rest
2,100m – 2,500m
Cool Down
4x 25m Front crawl – torpedo drill – on 10s rest
100m Front crawl
100m Choice
2,350m – 2,850m

While most of the focus is on the catch now I’ve kept the torpedo kicking drill in because so many of the swimmers find it a challenge. This week sculling is used to help develop a feel for the very front of the stroke.

Thursday, 3rd November 2016 – Triathlon Swim Session

Thursday, 3rd November 2016 - Triathlon Swim Session

Thursday, 3rd November 2016 – Triathlon Swim Session
Warm Up
400m Front crawl
2x 50m Front crawl – doggy paddle – on 10s rest
50m Front crawl
2x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
100m Front crawl
3x 50m Front crawl – descending – on 10s rest
Easy, steady, head
900m
Main Set
4x 500m Front crawl – last 50m hard – on 45s rest
2,900m
Main Set 2
4x 50m Front crawl – doggy paddle – on 10s rest
50m Front crawl – hard – on 20s rest
3,300m
Cool Down
200m Choice
3,100m – 3,500m

Another sessions focussed on the catch with doggy paddle drill to work on maintaining a high elbow at the start of each stroke. The main set if a simple block of 500m repetitions with the final length hard to finish each rep strongly.

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