CoachCox

Weekly Swim Sets: Friday, 18th November 2016

This week’s triathlon swim plans continue the theme of catch development on Wednesday and switch to the back end of the stroke with kick work on Thursday.

Wednesday, 16th November 2016 – Triathlon Swim Session

Wednesday, 16th November 2016 - Triathlon Swim Session

Wednesday, 16th November 2016 – Triathlon Swim Session
Warm Up
200m Front crawl
4x 25m Front crawl – torpedo drill – on 10s rest
100m Front crawl
4x 25m Front crawl – front scull; pull – on 10s rest
4x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
100m Front crawl
800m
Main Set
4-6x 200m Front crawl – ankle pull – on 30s rest
2x 50m Front crawl – 25m doggy paddle, 25m stroke – on 15s rest
2,000m – 2,600m
Cool Down
4x 25m Front crawl – front scull; pull – on 10s rest
100m Front crawl
100m Choice
2,300m – 2,900m

Lot’s of doggy paddle in Wednesday’s session. Useful to emphasise and practice a high elbow and develop a feel for that initial catch against the water. This session is quite steady, without hard efforts, the focus is on working that technique.

Thursday, 17th November 2016 – Triathlon Swim Session

Thursday, 17th November 2016 - Triathlon Swim Session

Thursday, 17th November 2016 – Triathlon Swim Session
Warm Up
200m Front crawl
200m Front crawl – kick hard for first 15m of each length
200m Front crawl – kick hard for first 25m of each length
200m Front crawl – kick hard for first 35m of each length
200m Front crawl
1,000m
Main Set
4-6x 50m Front crawl kick – on 10s rest
200m Front crawl – steady – on 30s rest
50m Back kick – on 10s rest
2,200m – 2,800m
Main Set 2
2x 50m Front crawl kick – on 15s rest
50m Front crawl – hard – on 25s rest
2x 50m Front crawl – emphasising kick – on 15s rest
50m Front crawl – hard – on 25s rest
2,600m – 3,200m
Cool Down
50m Front crawl kick
50m Back kick
200m Choice
2,500m – 3,500m

No drills in this Thursday’s session, but a lot of time spent kicking both with and without the arms. A simple session to complete, but hard on triathletes who don’t like using their legs.

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