CoachCox

Weekly Swim Sets: Tuesday, 28th February 2017

Here’s last week’s pair of triathlon swim plans – lots of work on the catch again and, for a change, lots of short efforts.

Wednesday, 22nd February 2017 – Triathlon Swim Session

Wednesday, 22nd February 2017 - Triathlon Swim Session

Wednesday, 22nd February 2017 – Triathlon Swim Session
Warm Up
200m Front crawl
4x 25m Front crawl – front scull, pull – on 10s rest
200m Front crawl – odd lengths: fist drill
4x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
100m Front crawl
4x 25m Front crawl – hard – on 15s rest
900m
Main Set
200m Front crawl – pull – on 20s rest
8x 25m Front crawl – hard – on 20s rest
200m Front crawl – pull – on 20s rest
6x 25m Front crawl – hard – on 20s rest
200m Front crawl – pull – on 20s rest
4x 25m Front crawl – hard – on 20s rest
200m Front crawl – pull – on 20s rest
2x 25m Front crawl – hard – on 20s rest
200m Front crawl – pull – on 20s rest
2,400m
Cool Down
100m Front crawl – odd lengths: fist drill
100m Choice
2,600m

Wednesday continues it’s focus on catch development through sculling, doggy paddle and fist drill. The main set mixes pull with lots of short sprints on plenty of rest.

Thursday, 23rd February 2017 – Triathlon Swim Session

Thursday, 23rd February 2017 - Triathlon Swim Session

Thursday, 23rd February 2017 – Triathlon Swim Session
Warm Up
300m Front crawl
4x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
2x 100m Front crawl – fist drill, pull – on 10s rest
100m Front crawl
4x 50m Front crawl – building – on 10s rest
1,000m
Main Set
10x 50m Front crawl – on 35s rest
1-4: Hard
5: Easy
6-9: Hard
10: Easy
10x 50m Front crawl – on 30s rest
1-3: Hard
4-5: Easy
6-8: Hard
9-10: Easy
10x 50m Front crawl – on 25s rest
1-2: Hard
3-4: Easy
5-6: Hard
7-8: Easy
9-10: Hard
10x 50m Front crawl – on 20s rest
1: Hard
2-3: Easy
4: Hard
5-6: Easy
7: Hard
8-9: Easy
10: Hard
3,000m
Cool Down
200m Choice
3,200m

Thursday’s session also worked on the catch this week – more doggy paddle and fist drill. The main set is long, but consists only of 50s with a mix of hard and easy efforts over the 2,000m.

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