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Weekly Swim Sets: Wednesday, 3rd May 2017

Here’s last week’s pair of triathlon swim plans I coached for BAD Tri here in Bristol. The first session is some pool based open water skills practice and the second a long session with lots of pull.

Wednesday, 26th April 2017 – Triathlon Swim Session

Wednesday, 26th April 2017 - Triathlon Swim Session

Wednesday, 26th April 2017 – Triathlon Swim Session
Warm Up
300m Front crawl
100m Front crawl – breathe left
100m Front crawl – breathe right
100m Front crawl
8x 25m Front crawl – race start – on last in +5s rest
800m
Main Set
3-4x 400m Front crawl – drafting; change lead every 50m – on 30s rest
4x 25m Front crawl – race start; hard – on last in +5s rest
2,300m – 2,800m
Cool Down
200m Front crawl – easy
2,500m – 3,000m

Wednesday’s monthly open water skills session worked a little on breathing as part of the warm up – a light practice making swimmers try breathing to both sides. A useful skill when in choppy waters where clear air may not be on your favoured side. The bulk of the session focussed on drafting, keeping a tight formation and floating starts.

Friday, 28th April 2017 – Triathlon Swim Session

Friday, 28th April 2017 - Triathlon Swim Session

Friday, 28th April 2017 – Triathlon Swim Session
Warm Up
200m Front crawl
100m Front crawl – pull
2x 50m Front crawl – 25m side kick, 25m stroke – on 10s rest
100m Front crawl – pull @ ankle
2x 50m Front crawl – 25m side kick, 25m stroke – on 10s rest
100m Front crawl – pull
2x 50m Front crawl – building – on 10s rest
800m
Main Set
4-8x 200m Front crawl – pull – on 30s rest
Odd reps: standard pull; even reps: pull @ ankles
2x 50m Front crawl – building – on 15s rest
2,000m – 3,200m
Main Set 2
4-6x 50m Front crawl – 25m side kick, 25m stroke – on 10s rest
2,200m – 3,500m
Cool Down
200m Choice
2,200m – 3,700m

There’s a lot of pull in Friday’s session, but we varied where the pull buoy was used. The standard location, between the thighs, and also held at the ankles to put more emphasis on controlling body position in the water and holding a firm core. A long set for the 90 minute swimmers.

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