CoachCox

Weekly Swim Sets: Friday, 9th December 2016

This week’s swim sessions continue to focus primarily on the catch. There’s the regular doggy paddle drill, but also some fist drill and single arm work to focus on high elbow. Alongside that, the sessions spent some time training at threshold and developing endurance.

Wednesday, 7th December 2016 – Triathlon Swim Session

Wednesday, 7th December 2016 - Triathlon Swim Session

Wednesday, 7th December 2016 – Triathlon Swim Session
Warm Up
200m Front crawl
4x 25m Front crawl – torpedo drill – on 10s rest
100m Front crawl
4x 50m Front crawl – 25m fist drill, 25m stroke – on 10s rest
4x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
100m Front crawl
900m
Main Set
5x 100m Front crawl – on a turn around allowing 10-15s rest
5x 50m Front crawl – on a turn around allowing 15-20s rest
Repeat set
2,400m
Cool Down
2x 50m Front crawl – 25m fist drill, 25m stroke – on 10s rest
2x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
100m Front crawl
2,700m

After another warm up with a heavy focus on the catch this week’s main set used fixed turn around times to put together an intensive aerobic swim.

Thursday, 8th December 2016 – Triathlon Swim Session

Thursday, 8th December 2016 - Triathlon Swim Session

Thursday, 8th December 2016 – Triathlon Swim Session
Warm Up
300m Front crawl
4x 50m Front crawl – 25m single arm, 25m stroke – on 10s rest
Focus on high elbow
100m Front crawl
2x 50m Front crawl – 25m unco drill, 25m stroke – on 10s rest
100m Front crawl
2x 50m Front crawl – building – on 10s rest
900m
Main Set
4x 300m Front crawl – steady – on 40s rest
100m Front crawl – building – on 20s rest
2,500m
Main Set 2
4x 50m Front crawl – 25m single arm, 25m stroke – on 10s rest
100m Front crawl – steady – on 20s rest
3,100m
Cool Down
200m Choice
2,700m – 3,300m

I used single arm swimming as a way to focus swimmers on a high elbow in their stroke; with just one arm to think about, it’s easier to concentrate on details. We moved on to Unco drill, a more challenging drill working rotation, balance and propulsion. The main set was a majority steady endurance block.

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