Here’s last week’s pair of triathlon swim plans from my coaches sessions for BAD Tri here in Bristol. I’m continuing themes from previous weeks with Wednesday’s session putting a lot of focus on catch development and Thursday’s session being a large endurance set.
Wednesday, 15th March 2017 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 4x | 50m Front crawl – 25m stroke start drill, 25m stroke – on 10s rest | |
| 2x | 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – building – on 10s rest | |
| 800m | ||
| Main Set | ||
| 3x | 100m Front crawl – on a turn around allowing 5-10s rest | |
| 2x | 50m Front crawl – on a turn around allowing 5-10s rest | |
| 200m Front crawl – very easy – on 45s rest | ||
| 3x | 100m Front crawl – on a turn around allowing 10-15s rest | |
| 2x | 50m Front crawl – on a turn around allowing 10-15s rest | |
| 200m Front crawl – very easy – on 45s rest | ||
| 3x | 100m Front crawl – on a turn around allowing 15-20s rest | |
| 2x | 50m Front crawl – on a turn around allowing 15-20s rest | |
| 200m Front crawl – very easy – on 45s rest | ||
| 2,300m | ||
| Cool Down | ||
| 2x | 50m Front crawl – 25m stroke start drill, 25m stroke – on 10s rest | |
| 100m Choice | ||
| 2,500m | ||
More practice of the stroke start drill to help develop a higher elbow and stronger catch. It’s proving an effective drill and often leads to better doggy paddle after it. The main set this week was a block of threshold swimming with increasing rest to help maintain pace.
Thursday, 16th March 2017 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 4x | 50m Front crawl – 25m finger drag drill, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – building – on 10s rest | |
| 600m | ||
| Main Set | ||
| 400m Front crawl – steady – on 40s rest | ||
| 600m Front crawl – steady – on 50s rest | ||
| 800m Front crawl – steady – on 60s rest | ||
| 600m Front crawl – steady – on 60s rest | ||
| 400m Front crawl – steady | ||
| 3,400m | ||
| Cool Down | ||
| 200m Choice – not front crawl | ||
| 3,600m | ||
A small amount of recovery drills to start the session, but a short warm up overall so we could focus on the long, steady main set. A very large pyramid peaking with an 800m rep.
