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
| 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
| 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.
