CoachCox

Weekly Swim Sets: Tuesday, 21st February 2017

Last week’s swim sets were again built around work on the catch and building endurance. This time through there was a bit more variation in pace in both sessions.

Wednesday, 15th February 2017 – Triathlon Swim Session

Wednesday, 15th February 2017 - Triathlon Swim Session

Wednesday, 15th February 2017 – Triathlon Swim Session
Warm Up
200m Front crawl
4x 25m Front crawl – front scull, pull – on 10s rest
50m Front crawl
2x 50m Front crawl – doggy paddle, pull – on 10s rest
100m Front crawl
2x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
2x 50m Front crawl – building – on 10s rest
900m
Main Set
400m Front crawl – pull – on 40s rest
200m Front crawl – building – on 30s rest
300m Front crawl – pull – on 30s rest
200m Front crawl – building – on 30s rest
200m Front crawl – pull – on 20s rest
200m Front crawl – building – on 30s rest
100m Front crawl – pull – on 10s rest
200m Front crawl – building – on 30s rest
2,700m
Cool Down
200m choice
2,900m

Our catch drill work continues with the focus on improving the basic front scull and better developing a high elbow through doggy paddle drill. The main set features lots of work with the pull buoy with building reps between to inject a little pace.

Thursday, 16th February 2017 – Triathlon Swim Session

Thursday, 16th February 2017 - Triathlon Swim Session

Thursday, 16th February 2017 – Triathlon Swim Session
Warm Up
400m Front crawl
2x 100m Front crawl – 50m fist drill, 50m stroke – on 10s rest
2x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
100m Front crawl
2x 50m Front crawl – 25m hard, 25m easy – on 10s rest
900m
Main Set
2x 200m Front crawl – on 25s rest
1: Pull
2: Steady
2x 50m Front crawl – hard – on 20s rest
Repeat set 3-4 times
2,400m – 2,900m
Main Set 2
10x 50m Front crawl – on 10s rest
1-3, 6-7: Easy
4, 8-9: Fist drill
5, 10: Hard
2,900m – 3,400m
Cool Down
200m Choice
2,600m – 3,600m

Thursday also focussed on the catch with more doggy paddle drill and some fist drill to give a feel for engaging more of the arm in the stroke. The main set was a long mix of pull, steady and hard efforts.

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