Weekly Swim Sets: Thursday, 2nd October 2014
This week's pair of coached swim sessions for the local triathlon club
This week’s pair of coached triathlon swim sessions see the – probably welcome – return of the pull buoy. As we’re in off season there’s a little more weighting towards steady work and we’ll be increasing the technique work over coming weeks too.
Tuesday, 30th September 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 100m As 50m 6-1-6 drill, 50m front crawl on 15s rest | |
| 100m Front crawl | ||
| 2x | 100m As 50m 6-3-6 drill, 50m front crawl on 15s rest | |
| 2x | 50m Front crawl – building on 15s rest | |
| 900m | ||
| Main Set | ||
| 3-4x | 300m Front crawl – pull on 30s rest 2x 50m front crawl – hard on 20s rest |
|
| 2,100m – 2,400m | ||
| Cool Down | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 100m Front crawl – easy | ||
| 100m Choice (not front crawl) | ||
| 2,400m – 2,700m | ||
Tuesday’s session opened with some side kicking drills the emphasis here is on body position and rotation. Then a steady main set with a few harder efforts thrown in.
Thursday, 2nd October 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 4x | 50m As 25m finger drag, 25m front crawl on 10s | |
| 2x | 50m Front crawl – kick on 10s rest | |
| 3x | 100m Front crawl – descending on 30s rest | |
| 900m | ||
| Main Set | ||
| 2-3x | 400m Front crawl – pull on 60s rest 2x 200m front crawl – negative split on 40s rest |
|
| 2,500m – 3,300m | ||
| Main Set 2 | ||
| 8x | 50m Front crawl – building on 20s rest | |
| 2,900m – 3,700m | ||
| Cool Down | ||
| 100m Choice | ||
| 2x | 50m As 25m finger drag, 25m front crawl on 10s | |
| 100m Front crawl – easy | ||
| 2,800m – 4,000m | ||
I haven’t used finger drag in a while, but there are a few swimmers in Thursday’s group who can potentially benefit from it. In the main set, negative splitting the 200s largely proved a failure – some issues with endurance and pacing to work on there.
