CoachCox

Weekly Swim Sets: Friday, 26th May 2017

A late update to the blog with last week’s triathlon swim sessions. We’ve got some kick work here, looking for a tidy, compact kick that fits into the rhythm of the stroke. Then a mix of 200s working on different pacings.

Wednesday, 17th May 2017 – Triathlon Swim Session

Wednesday, 17th May 2017 - Triathlon Swim Session

Wednesday, 17th May 2017 – Triathlon Swim Session
Warm Up
300m Front crawl
4x 25m Front crawl kick – on 10s rest
50m Front crawl
2x 50m Front crawl kick – on 10s rest
50m Front crawl
100m Front crawl kick
100m Front crawl
4x 25m Front crawl – hard; emphasise kick – on 10s rest
900m
Main Set
3-4x 300m Front crawl – pull – on 30s rest
2x 25m Front crawl – hard; emphasise kick – on 10s rest
2,100m – 2,500m
Cool Down
100m Front crawl kick
200m Choice – easy
2,400m – 2,800m

Every month or two I throw in a kick based session. Triathletes may not need the powerful kick of a pool swimmer, but the ability to control your kick – to keep it compact and efficient is useful. The focus of this session is a fast, compact kick that doesn’t break streamlining.

Friday, 19th May 2017 – Triathlon Swim Session

Friday, 19th May 2017 - Triathlon Swim Session

Friday, 19th May 2017 – Triathlon Swim Session
Warm Up
200m Front crawl
200m Front crawl – pull
4x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
200m Front crawl
200m Front crawl – building
1,000m
Main Set
10x 200m Front crawl – on 30s rest
1, 4, 7: pull
2, 5, 8: steady
3, 6, 9: building
10: hard
3,000m
Main Set 2
6x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
3,300m
Cool Down
200m Choice
3,200m – 3,500m

A simple set built around 200 repeats. A mix of pacings over the session to bring variety into a long, aerobic endurance session.

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