CoachCox

Weekly Swim Sets: Friday, 11th November 2016

This week we continued our work on the catch and the underwater phase of the stroke. That meant a lot more sculling and some doggy paddle for the Thursday session too. Main sets were divided with some hard efforts on Wednesday and a steady ladder on Thursday.

Wednesday, 9th November 2016 – Triathlon Swim Session

Wednesday, 9th November 2016 - Triathlon Swim Session

Wednesday, 9th November 2016 – Triathlon Swim Session
Warm Up
200m Front crawl
4x 25m Torpedo drill – on 10s rest
100m Front crawl
2x 25m Front crawl – front scull; pull – on 10s rest
2x 25m Front crawl – mid scull; pull – on 10s rest
2x 25m Front crawl – rear scull; pull – on 10s rest
100m Front crawl
650m
Main Set
4-6x 200m Front crawl – steady – on 30s rest
4x 25m Front crawl – hard – on 15s rest
1,850m – 2,450m
Cool Down
200m Choice
2,050m – 2,650m

We’re still working on rotation in the torpedo drill on Wednesday, but the major focus now is on the underwater phase of the stroke. Sculling at different points of the stroke cycle to help encourage a feel for the water at each stage. The main set divided short sprints with steadier efforts.

Thursday, 10th November 2016 – Triathlon Swim Session

Thursday, 10th November 2016 - Triathlon Swim Session

Thursday, 10th November 2016 – Triathlon Swim Session
Warm Up
400m Front crawl
2x 50m Front crawl – full length doggy paddle – on 10s rest
2x 50m Front crawl – 25m full length doggy paddle; 25m stroke – on 10s rest
100m Front crawl
2x 50m Front crawl – building – on 10s rest
800m
Main Set
2x 100m Front crawl – on 15s rest
2x 200m Front crawl – on 20s rest
2x 300m Front crawl – on 25s rest
2x 400m Front crawl – on 30s rest
Consistent pacing through set
2,800m
Main Set 2
5x 50m Front crawl – full length doggy paddle – on 10s rest
50m Front crawl – hard – on 20s rest
3,300m
Cool Down
200m Choice
3,000m – 3,500m

A lot of doggy paddle this week, extending it to the full length of the stroke, making sure the hand pushes back to the hip before recovering underwater. As well as the catch the focus was very much on good stroke length. The main set is a simple, consistently paced ladder building up to 400m reps.

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