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Weekly Swim Sets: Tuesday, 24th January 2017

Again, posting last week’s triathlon swim sessions when we’re a day or two into the next week, but here they are. Wednesday’s session is a progression on previous weeks with similar drills focussed on balance and rotation. Thursday’s session uses some similar drills and has a main set with lots of pull work, the focus for coming weeks.

Wednesday, 18th January 2017 – Triathlon Swim Session

Wednesday, 18th January 2017 - Triathlon Swim Session

Wednesday, 18th January 2017 – Triathlon Swim Session
Warm Up
200m Front crawl
4x 25m Front crawl – torpedo kick – on 10s rest
4x 25m Front crawl – single arm drill – on 10s rest
100m Front crawl
8x 25m Front crawl – unco drill – on 10s rest
100m Front crawl
800m
Main Set
1-2x 400m Front crawl – pull – on 35s rest
2x 100m Front crawl – building – on 20s rest
2x 100m Front crawl – hard – on 30s rest
1,600m – 2,400m
Cool Down
4x 25m Front crawl – unco drill – on 10s rest
100m Front crawl
100m Choice
1,900m – 2,700m

A very familiar set of drills to start the session, but regular repetition pays off. The main set is also a repeat, lengthening each rep over previous main sets.

Thursday, 19th January 2017 – Triathlon Swim Session

Thursday, 19th January 2017 - Triathlon Swim Session

Thursday, 19th January 2017 – Triathlon Swim Session
Warm Up
400m Front crawl
2x 50m Front crawl – 25m single arm, 25m stroke – on 10s rest
100m Front crawl
2x 50m Front crawl – 6-1-6 drill – on 10s rest
50m Front crawl – on 10s rest
100m Front crawl – building
900m
Main Set
3x 200m Front crawl – pull – on 20s rest
2x 50m Front crawl – building – on 20s rest
3x 200m Front crawl – pull – on 20s rest
2x 50m Front crawl – hard – on 20s rest
2,700m
Main Set 2
6x 50m Front crawl – 6-3-6 drill – on 10s rest
50m Front crawl – mod/hard – on 20s rest
3,300m
Cool Down
200m Choice
2,900m – 3,500m

A traditional Thursday set with heavy use of the pull buoy and a mixture of pacing outside that. As with Wednesday, we’ll be building on this in coming weeks.

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