CoachCox

Weekly Swim Sets: Tuesday, 16th May 2017

Last week’s triathlon swim plans cover both long, steady endurance work and short efforts pushing threshold pace. There’s more practice of the stroke finish, plus some work on balance and rotation.

Wednesday, 10th May 2017 – Triathlon Swim Session

Wednesday, 10th May 2017 - Triathlon Swim Session

Wednesday, 10th May 2017 – Triathlon Swim Session
Warm Up
200m Front crawl
100m Front crawl – thumb to thigh
4x 25m Front crawl – finishing flick – on 5s rest
100m Front crawl – thumb to thigh
4x 25m Front crawl – finishing flick – on 5s rest
100m Front crawl – thumb to thigh
4x 50m Front crawl – on 10s rest
Odd: Hard; Even: Easy
900m
Main Set
8x 50m Front crawl – on a turn around allowing 15-20s rest
100m Front crawl – very easy
6x 50m Front crawl – on a turn around allowing 10-15s rest
100m Front crawl – very easy
4x 50m Front crawl – on a turn around allowing 5-10s rest
100m Front crawl – very easy
2x 50m Front crawl – on a turn around allowing 5s rest
100m Front crawl – very easy
2,300m
Cool Down
200m Front crawl – thumb to thigh
200m Front crawl – easy
2,700m

This is a tough session. The reps are short, but the effort is high and as you work through the recovery you get drops off. Some very easy 100s offer a reprieve between each block, but for the most part swimmers are working hard through this main set.

Friday, 12th May 2017 – Triathlon Swim Session

Friday, 12th May 2017 - Triathlon Swim Session

Friday, 12th May 2017 – Triathlon Swim Session
Warm Up
200m Front crawl
2x 100m Front crawl – 50m 6-3-6 drill, 50m stroke – on 10s rest
100m Front crawl
4x 50m Front crawl – 25m finger drag, 25m stroke – on 10s rest
200m Front crawl
900m
Main Set
800m Front crawl – on 50s rest
600m Front crawl – on 40s rest
400m Front crawl – on 30s rest
200m Front crawl – on 20s rest
100m Front crawl
Consistent pacing over set. Descend ladder as far as time allows.
3,000m
Main Set 2
2-3x 2x 50m Front crawl – 25m finger drag, 25m stroke – on 10s rest
100m Front crawl – 50m 6-3-6 drill, 50m stroke – on 10s rest
3,400m – 3,600m
Cool Down
200m Choice
3,200m – 3,800m

For the warm up I focussed the drills on rotation in the stroke, using 6-3-6 drill to practice controlled rotation and balance and then finger drag drill to help encourage a controlled rotation and good recovery. The main set is a simple, steady ladder descending from an 800m rep. It’s a big session for those that stay for the full 90 minutes.

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