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Weekly Swim Sets: Tuesday, 7th February 2017

Here’s last week’s pair of triathlon swim plans that I coached for my club, BAD Tri. There’s catch work at the front of the stroke and kicking for the back. A more intensive Wednesday set with 100s on a fixed turn around and a steadier Thursday session built around the pull buoy and more kicking.

Wednesday, 1st February 2017 – Triathlon Swim Session

Wednesday, 1st February 2017 - Triathlon Swim Session

Wednesday, 1st February 2017 – Triathlon Swim Session
Warm Up
200m Front crawl
4x 25m Front crawl – front scull, pull – on 10s rest
50m Front crawl
4x 25m Front crawl – front scull, pull – on 10s rest
50m Front crawl
4x 25m Front crawl – doggy paddle, pull – on 10s rest
100m Front crawl
4x 25m Front crawl – building – on 10s rest
800m
Main Set
4x 100m Front crawl – on a turn around roughly allowing 15s rest
200m Front crawl – pull
Repeat set 3 times. Regroup after 200m pull before commencing each set.
2,600m
Cool Down
200m Choice (mix strokes)
2,800m

We’re in the early stages of catch work in the Wednesday group. The set opens with sculling for initial arm position and feel for the water at the front of the stroke. Along with that there’s doggy paddle to practice a higher elbow with a firm push back on the water. The main set consists of some intensive 100s broken up by a more relaxed 200 pull.

Thursday, 2nd February 2017 – Triathlon Swim Session

Thursday, 2nd February 2017 - Triathlon Swim Session

Thursday, 2nd February 2017 – Triathlon Swim Session
Warm Up
300m Front crawl
4x 50m Front crawl – 25m kick, 25m stroke – on 10s rest
100m Front crawl
4x 50m Front crawl kick – on 10s rest
100m Front crawl
1,000m
Main Set
2x 300m Front crawl – pull – on 30s rest
100m Front crawl kick – on 30s rest
4x 50m Front crawl – hard, emphasise kick – on 20s rest
2x 300m Front crawl – pull – on 30s rest
100m Front crawl kick – on 30s rest
4x 50m Front crawl – hard, emphasise kick – on 20s rest
3,000m
Main Set 2
4x 50m Front crawl kick – on 15s rest
50m Front crawl – on 10s rest
3,400m
Cool Down
200m Choice
3,200m – 3,600m

Thursday’s session is, as always, long. The session is interspersed with kick sets, but pull work makes the majority of the main set. A few hard 50s, with an emphasis on the kick, further break the main set down.

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