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Weekly Swim Sets: Wednesday, 5th April 2017

Here are last week’s triathlon swim plans for the two BAD Tri sessions I coached. As lake sessions will be starting in a month’s time I thought some open water skills practice was due. Alongside that there’s a long pull set moving the pull buoy’s position to help work on control and balance in the water.

Wednesday, 29th March 2017 – Triathlon Swim Session

Wednesday, 29th March 2017 - Triathlon Swim Session

Wednesday, 29th March 2017 – Triathlon Swim Session
Warm Up
400m Front crawl – sighting practice on odd lengths
4x 25m Front crawl – head up – on 10s rest
200m Front crawl – sighting practice
4x 25m Front crawl – race start/no push off – on 10s rest
800m
Main Set
300m Front crawl – on 30s rest
Drafting. Change leader every 50m
2x 50m Front crawl – hard – on 30s rest
Race starts/no push off
Repeat main set 4 times
2,400m
Cool Down
200m Choice
2,600m

Out first open water skills practice of the year. Some sighting, with head up front crawl to exaggerate the impact of lifting the head and reinforce the idea of keeping that movement controlled. Plenty of race starts to practice getting up to speed without a push off too.

Thursday, 30th March 2017 – Triathlon Swim Session

Thursday, 30th March 2017 - Triathlon Swim Session

Thursday, 30th March 2017 – Triathlon Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl – 25m catch up, 25m stroke – on 10s rest
100m Front crawl
2x 50m Front crawl – 25m half catch up, 25m stroke – on 10s rest
100m Front crawl
4x 50m Front crawl – on 10s rest
1: Easy; 2: steady; 3: hard; 4: easy
900m
Main Set
4-5x 200m Front crawl – pull – on 25s rest
200m Front crawl – pull at ankles – on 25s rest
2,500m – 2,900m
Main Set 2
6x 50m Front crawl – 25m catch up, 25m stroke – on 10s rest
50m Front crawl – 25m easy, 25m hard – on 15s rest
3,100m – 3,500m
Cool Down
200m Choice
3,300m – 3,700m

A long set that put the emphasis on the arms. Regular pull buoy use mixed with placing it at the ankles to put more focus onto controlling the core and holding good body position.

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