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Weekly Swim Sets: Friday, 3rd March 2017

Back to the regular schedule for swim set post – in the same week I coach them. This is largely thanks to my annual Lanzarote training camp that begins on Saturday – I’ll post some of the sets from camp next week. Before that my club squads had a mother couple of sets mixing work on the catch with more endurance development.

Wednesday, 1st March 2017 – Triathlon Swim Session

Wednesday, 1st March 2017 - Triathlon Swim Session

Wednesday, 1st March 2017 – Triathlon Swim Session
Warm Up
200m Front crawl
2x 2x 25m Front crawl – stroke start drill – on 10s rest
50m Front crawl
100m Front crawl – fist drill
4x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
2x 50m Front crawl – building – on 10s rest
800m
Main Set
400m Front crawl – pull – on 45s rest
100m Front crawl – on 15s rest
300m Front crawl – pull – on 35s rest
200m Front crawl – on 25s rest
200m Front crawl – pull – on 25s rest
300m Front crawl – on 35s rest
100m Front crawl – pull – on 15s rest
400m Front crawl – on 45s rest
2,800m
Cool Down
200m Choice
3,000m

A new drill for the group, I’ve called it stroke start, although it may have a better name among other coaches. This drill is about the very beginning of the catch, just the very first motion – bending at the elbow, nothing more. Swimmers kick on their front with both arms ahead of them, as they kick they alternate arms simply initiating a bend at the elbow before returning to a straight position. This video, does a much better job of explaining it: Freestyle – Simple Catch Practice – GoSwim

Thursday, 2nd March 2017 – Triathlon Swim Session

Thursday, 2nd March 2017 - Triathlon Swim Session

Thursday, 2nd March 2017 – Triathlon Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl – 25m front scull, 25m stroke – on 10s rest
100m Front crawl
4x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
100m Front crawl
4x 50m Front crawl – odds: hard; evens: easy – on 10s rest
1,000m
Main Set
2-4x 600m Front crawl – steady and consistent – on 50s rest
2,200m – 3,400m
Cool Down
2x 50m Front crawl – 25m front scull, 25m stroke – on 10s rest
100m Choice
2,400m – 3,600m

Thursday’s warm up was very similar to recent Wednesday sessions – front scull and doggy paddle. After that it was the simplest of endurance sets – long repeats. 600s this session, we’ll build on that in coming months.

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