CoachCox

Weekly Swim Sets: Friday, 25th November 2016

This week’s triathlon swim plans focus on two different elements of the stroke. Wednesday saw a continuation of drills for the catch and Thursday moved to the recovery period of each stroke. Both sessions also contain a strong endurance element with long, steady main sets.

Wednesday, 23rd November 2016 – Triathlon Swim Session

Wednesday, 23rd November 2016 - Triathlon Swim Session

Wednesday, 23rd November 2016 – Triathlon Swim Session
Warm Up
200m Front crawl
4x 25m Torpedo drill – on 10s rest
100m Front crawl
2x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
4x 50m Front crawl – 25m full length doggy paddle, 25m stroke – on 10s rest
100m Front crawl
800m
Main Set
3-4x 400m Front crawl – on 30s rest
2,000m – 2,400m
Cool Down
2x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
100m Front crawl
100m Choice
2,300m – 2,700m

More catch work. Now extending the doggy paddle to the full length of the stroke, pushing back to the hip each time, but recovering underwater. For some swimmers this helps prevent any cross over or outwards pull and directs the stroke in line with the shoulder. Then the simplest of main sets with some 400m repeats.

Thursday, 24th November 2016 – Triathlon Swim Session

Thursday, 24th November 2016 - Triathlon Swim Session

Thursday, 24th November 2016 – Triathlon Swim Session
Warm Up
400m Front crawl
2x 50m Front crawl – 25m straight arm recovery, 25m stroke – on 10s rest
2x 50m Front crawl – 25m broken arrow, 25m stroke – on 10s rest
100m Front crawl
2x 50m Front crawl – building – on 10s rest
800m
Main Set
100m Front crawl – on 20s rest
200m Front crawl – on 30s rest
300m Front crawl – on 40s rest
400m Front crawl – on 45s rest
300m Front crawl – on 30s rest
200m Front crawl – on 20s rest
100m Front crawl
Keep pacing consistent through pyramid
2,400m
Main Set 2
6-8x 50m Front crawl – easy – on 10s rest
50m Front crawl – hard – on 30s rest
3,000m – 3,200m
Cool Down
200m Choice
3,200m – 3,400m

A couple of drills to work on the recovery portion of the stroke opened this session. From there we moved into a steady pyramid through the main set.

Comments