CoachCox

Weekly Swim Sets: Friday, 16th December 2016

This week’s triathlon swim plans work on body balance and rotation along with a bit more work to refine the catch. There’s a mix of steady swimming with a strong element of higher intensity work in each session too.

Wednesday, 14th December 2016 – Triathlon Swim Session

Wednesday, 14th December 2016 - Triathlon Swim Session

Wednesday, 14th December 2016 – Triathlon Swim Session
Warm Up
200m Front crawl
4x 25m Front crawl – side kick – on 10s rest
100m Front crawl
4x 25m Front crawl – single arm drill – on 10s rest
100m Front crawl
4x 25m Front crawl – torpedo drill – on 10s rest
100m Front crawl
4x 25m Front crawl – building – on 10s rest
900m
Main Set
3-5x 200m Front crawl – steady – on 30s rest
2x 50m Front crawl – 25m single arm drill, 25m stroke – on 10s rest
50m Front crawl – hard – on 20s rest
1,950m – 2,650m
Cool Down
2x 25m Front crawl – torpedo drill – on 10s rest
100m Front crawl
100m Choice
2,250m – 2,950m

Having spent the last couple of months with a focus on our catch drills it’s time to move the session on a bit and work on a different area. This week we had some body balance and rotation work with side kicking and torpedo drill, but also used single arm swimming to keep practicing good under water technique.

Thursday, 15th December 2016 – Triathlon Swim Session

Thursday, 15th December 2016 - Triathlon Swim Session

Thursday, 15th December 2016 – Triathlon Swim Session
Warm Up
200m Front crawl
2x 50m Front crawl – 6-1-6 drill – on 10s rest
2x 50m Front crawl – building – on 10s rest
2x 50m Front crawl – 6-3-6 drill – on 10s rest
2x 50m Front crawl – building – on 10s rest
200m Front crawl
800m
Main Set
5x 100m Front crawl – on 20s rest
1-4: Easy/steady
5: Building
5x 100m Front crawl – on 25s rest
1-3: Easy/steady
4: Building
5: Hard
5x 100m Front crawl – on 30s rest
1-2: Easy/steady
3: Building
4-5: Hard
5x 100m Front crawl – on 35s rest
1: Easy/steady
2: Building
3-5: Hard
5x 100m Front crawl – on 40s rest
1: Building
2-5: Hard
3,300m
Cool Down
200m Choice
3,500m

A simple warm up of rotation and balance drills with 6-1-6 and 6-3-6 then led into a long set of 100s which gradually increased the intensity along with the rest interval.

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