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Weekly Swim Sets: Friday, 23rd December 2016

It’s the week before Christmas and the pool is much quieter. For those who made it to an early morning session this week I kept the sessions simple. There’s some band swimming – tying your ankles together – for fun and some sprinting and hard efforts to keep things interesting.

Wednesday, 21st December 2016 – Triathlon Swim Session

Wednesday, 21st December 2016 - Triathlon Swim Session

Wednesday, 21st December 2016 – Triathlon Swim Session
Warm Up
200m Front crawl
100m Front crawl – side kick
100m Front crawl
2x 4x 25m Front crawl – band – on 15s rest
100m Front crawl
2x 50m Front crawl – building – on 10s rest
900m
Main Set
4-5x 200m Front crawl – steady, pull – on last in +20s rest
4x 25m Front crawl – best effort – on 50s turn around
2,100m – 2,400m
Cool Down
2x 50m Front crawl – side kick
100m Front crawl
100m Choice
2,400m – 2,700m

I threw a few lengths of band only swimming into the warm up. Even over 25m it takes good body balance, core control and momentum in your stroke to keep the body level in the water while swimming with a band. I don’t tend to use it much with my swimmers, but it’s fun every now and then. Some sprint work over 25m kept the main set challenging too and ensured everyone got a good workout before the excesses of Christmas.

Thursday, 22nd December 2016 – Triathlon Swim Session

Thursday, 22nd December 2016 - Triathlon Swim Session

Thursday, 22nd December 2016 – Triathlon Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl – kick – on 10s rest
200m Front crawl – pull
100m Front crawl – kick
100m Front crawl
800m
Main Set
4-5x 300m Front crawl – pull – on 30s rest
4x50m Front crawl – hard – on 20s rest
2,800m – 3,300m
Cool Down
2x 50m Front crawl – kick – on 10s rest
100m Front crawl
200m Choice
3,200m – 3,700m

My final session of the year was very simple. Some kick in the warm up and a main set built around a mix of pull work and some harder efforts. Not an exciting set, but a solid building block set to develop endurance and fitness.

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