CoachCox

Weekly Swim Sets: Tuesday, 30th May 2017

Here’s last week’s triathlon swim sessions. (I’m away so Ironman Brazil’s results analysis will follow later this week.) Sessions worked on open water skills and endurance.

Wednesday, 24th May 2017 – Triathlon Swim Session

Wednesday, 24th May 2017 - Triathlon Swim Session

Wednesday, 24th May 2017 – Triathlon Swim Session
Warm Up
200m Front crawl
200m Front crawl
Alternate: 50m breath left, 50m breath right
2x 50m Front crawl – 25m head up, 25m stroke – on 10s rest
200m Front crawl
Alternate: 50m breath left, 50m breath right
100m Front crawl – building
800m
Main Set
400m Front crawl – on 30s rest
Drafting; change lead on 50m
200m Front crawl
Alternate: 50m breath left, 50m breath right
Repeat 2-3 times
2,000m – 2,600m
Cool Down
200m Choice
2,200m – 2,800m

The monthly open water skills session with plenty of drafting in the main set (meaning tight on the feet of the swimmer ahead). We also spent a lot of time practicing breathing to either side ready to deal with open water conditions that might prevent you breathing to your favoured side.

Friday, 26th May 2017 – Triathlon Swim Session

Friday, 26th May 2017 - Triathlon Swim Session

Friday, 26th May 2017 – Triathlon Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl – 25m stroke start, 25m stroke – on 10s rest
4x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
100m Front crawl
4x 50m Front crawl – building – on 10s rest
900m
Main Set
400m Front crawl – steady – on 40s rest
400m Front crawl – steady; last length hard – on 40s rest
400m Front crawl – steady; every 4th length hard – on 40s rest
400m Front crawl – steady; last length hard – on 40s rest
400m Front crawl – steady; every 2nd length hard – on 40s rest
400m Front crawl – steady – on 40s rest
3,300m
Cool Down
200m Choice
3,500m

A long session of 400s broken up with bursts of speed. How this set feels will depend on the pool you swim in – in a 50m pool the efforts are longer, but with more recovery between them.

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