CoachCox

Weekly Swim Sets: Monday, 9th January 2017

I’m a few days late publishing my first set of swim plans for 2017, but the usual two sessions went ahead as normal last week. To kick the year off I had my Wednesday group focus on body balance and stroke technique with a mix of paces for the main set; Thursday’s group had a steadier time of it with a long main set of 500m reps.

Wednesday, 4th January 2017 – Triathlon Swim Session

Wednesday, 4th January 2017 - Triathlon Swim Session

Wednesday, 4th January 2017 – Triathlon Swim Session
Warm Up
200m Front crawl
2x 50m Front crawl – side kick – on 10s rest
2x 100m Front crawl
4x 25m Front crawl – single arm – on 10s rest
100m Front crawl
2x 50m Front crawl – building – on 10s rest
900m
Main Set
4-5x 200m Front crawl – pull – on 25s rest
2x 25m Front crawl – building – on 10s rest
2x 25m Front crawl – hard – on 15s rest
2,100m – 2,400m
Cool Down
4x 25m Front crawl – single arm – on 10s rest
100m Front crawl
100m Choice
2,400m – 2,700m

Wednesday’s opening drills returned to the work we’d been doing before Christmas. Some side kicking to work on body balance and some single arm swimming to focus attention on stroke mechanics, much easier when only thinking about one arm. The main set brought a mix of paces and some pull buoy work to ensure we also got some quality aerobic conditioning.

Thursday, 5th January 2017 – Triathlon Swim Session

Thursday, 5th January 2017 - Triathlon Swim Session

Thursday, 5th January 2017 – Triathlon Swim Session
Warm Up
400m Front crawl
2x 2x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
100m Front crawl
4x 50m Front crawl – building – on 10s rest
1,000m
Main Set
3-5x 500m Front crawl – steady – on 40s rest
2,500m – 3,500m
Cool Down
200m Choice
2,700m – 3,700m

A simpler session on Thursday – the regular catch drill, doggy paddle, and a long main set of 500m repeats. Not the most exciting session, but sometimes it needs to be done. I gave some of the swimmers tempo trainers to help maintain focus and stroke rate over the whole session.

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