CoachCox

Weekly Swim Sets: Tuesday, 17th January 2017

Late again. Here’s last week’s pair of swim plans that I coached for my triathlon club. We have work on balance, rotation and timing and a couple of main sets that mix steady and harder efforts.

Wednesday, 11th January 2017 – Triathlon Swim Session

Wednesday, 11th January 2017 - Triathlon Swim Session

Wednesday, 11th January 2017 – Triathlon Swim Session
Warm Up
300m Front crawl
4x 25m Front crawl – Torpedo Drill – on 10s rest
50m Front crawl
2x 50m Front crawl – side kick – on 10s rest
4x 25m Front crawl – single arm – on 10s rest
50m Front crawl
4x 25m Front crawl – unco drill – on 10s rest
100m Front crawl – building
900m
Main Set
2-3x 300m Front crawl – pull – on 30s rest
2x 50m Front crawl – building – on 15s rest
2x 50m Front crawl – hard – on 25s rest
1,900m – 2,400m
Cool Down
2x 25m Front crawl – single arm – on 10s rest
2x 25m Front crawl – unco drill – on 10s rest
100m Front crawl
100m Choice
2,200m – 2,700m

The focus on balance and rotation continues on Wednesday, drills worked up from torpedo kick (returning) to the far more challenging Unco drill. The main set mixed steady pull work with some harder 50s.

Thursday, 12th January 2017 – Triathlon Swim Session

Thursday, 12th January 2017 - Triathlon Swim Session

Thursday, 12th January 2017 – Triathlon Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl – building – on 10s rest
200m Front crawl
2x 50m Front crawl – building – on 10s rest
100m Front crawl
2x 50m Front crawl – building – on 10s rest
900m
Main Set
10x 50m Front crawl – on 10s rest
1: Hard
2-5: Easy
6: Hard
7-10: Easy
10x 50m Front crawl – on 15s rest
1-2: Hard
3-5: Easy
6-7: Hard
8-10: Easy
10x 50m Front crawl – on 20s rest
1-3: Hard
4-5: Easy
6-8: Hard
9-10: Easy
10x 50m Front crawl – on 25s rest
1-4: Hard
5: Easy
6-9: Hard
10: Easy
2,900m
Main Set 2
5x 100m Front crawl – pull, easy – on 20s rest
3,400m
Cool Down
200m Choice
3,100m – 3,600m

Thursday’s session focussed on 50s. The main set consists of progressively more intense blocks of ten 50m reps with increasing rest to help counteract the effort.

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