Weekly Swim Sets: Thursday, 16th October 2014
This week's set of triathlon swim plans - a mix of drills and endurance work
Here’s this week’s pair of triathlon swim sessions, coached for my local club.
Tuesday, 14th October 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl – streamline off wall, 2 strokes then breathe |
||
| 2x | 50m As 25m front scull, 25m front crawl on 10s rest | |
| 2x | 50m As 25m mid scull, 25m front crawl on 10s rest | |
| 2x | 50m As 25m rear scull, 25m front crawl on 10s rest | |
| 100m Front crawl – easy | ||
| 2x | 50m Front crawl – building on 15s rest | |
| 900m | ||
| Main Set | ||
| 4-5x | 300m Front crawl on 40s rest – streamline, 2 strokes then breathe 50m front crawl – hard on 30s rest |
|
| 2,300m – 2,650m | ||
| Cool Down | ||
| 2x | 50m As 25m front scull, 25m front crawl on 10s rest | |
| 100m Front crawl – easy | ||
| 2,500m – 2,850m | ||
A lot of work on sculling to help develop feel for the water and a sense of arm positioning throughout the stroke. Also a little bit of work to tidy up turns with a clean, streamlined push off the wall and then taking a couple of strokes before the first breathe to better maintain that streamlined state.
Thursday, 16th October 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m As 25m fist drill, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – building on 15s rest | |
| 800m | ||
| Main Set | ||
| 2-3x | 600m Front crawl – steady on 60s rest 300m Front crawl – building on 40s rest |
|
| 2,600m – 3,500m | ||
| Cool Down | ||
| 2x | 50m As 25m fist drill, 25m front crawl on 10s rest | |
| 100m Choice | ||
| 2,800m – 3,700m | ||
A lot of my regular Thursday swimmers need to work on their catch, so doggy paddle is pretty much guaranteed most weeks now. Other than that it’s a long and mostly steady set for today.
