Weekly Swim Sets: Thursday, 20th November 2014
Another set of three swim sessions coached for the local triathlon club. These are steady sets supporting an emphasis of developing technique during the off season.
Tuesday, 18th November 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl – bilateral breathing | ||
| 2x | 50m Front crawl – kick on 15s rest | |
| 4x | 50m Front crawl – breathing control on 20s rest 1: breathe every 3 strokes 2: breathe every 5 strokes 3: breathe every 7 strokes 4: breathe every 9 strokes |
|
| 100 Front crawl | ||
| 3x | 50m Front crawl – descending on 15s rest | |
| 850m | ||
| Main Set | ||
| 4-5x | 200m Front crawl – steady pull, bilateral breathing on 40s rest 100m front crawl – building on 30s rest |
|
| 2,050m-2,350m | ||
| Cool Down | ||
| 100m Front crawl – kick | ||
| 100m Front crawl | ||
| 100m Choice | ||
| 2,350m-2,650m | ||
Tuesday’s focus was breathing patterns. Bilateral breathing isn’t a problem for many of my swimmers, but for those who are more comfortable breathing to one side it’s good to break that pattern occasionally. On the other hand, breathing every 9 strokes is more challenging, it’s important to relax and not race for your next breath.
Wednesday, 19th November 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m As 25m catch up, 25m front crawl on 10s rest | |
| 200m Front crawl | ||
| 2x | 50m As 25m half catch up, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 2x | 25m Front crawl – hard on 20s rest | |
| 900m | ||
| Main Set | ||
| 2-3x | 100m Front crawl – easy on 15s rest 200m front crawl – building on 30s rest 300m front crawl – pull on 45s rest |
|
| 2,100m – 2,700m | ||
| Cool Down | ||
| 100m Choice (not front crawl) | ||
| 100m Front crawl – easy | ||
| 2,300m – 2,900m | ||
A little bit of work on stroke timing using catch up and then half catch up (starting the stroke a little earlier than catch up – as the hand enters the water) in the warm up and then emphasising the acceleration of the hand through the stroke during the main set.
Thursday, 20th November 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 100m As 50m catch up, 50m front crawl | ||
| 2x | 50m As 25m rear scull, 25m front crawl on 15s rest | |
| 100m Front crawl – thumb to thigh | ||
| 4x | 50m Front crawl – last 15m hard on 20s rest | |
| 900 | ||
| Main Set | ||
| 100m Front crawl – steady on 20s rest | ||
| 50m Front crawl – building on 20s rest | ||
| 200m Front crawl – steady on 30s rest | ||
| 50m Front crawl – building on 20s rest | ||
| 300m Front crawl – steady on 40s rest | ||
| 50m Front crawl – building on 20s rest | ||
| 400m Front crawl – steady on 50s rest | ||
| 50m Front crawl – building on 20s rest | ||
| 300m Front crawl – steady on 40s rest | ||
| 50m Front crawl – building on 20s rest | ||
| 200m Front crawl – steady on 30s rest | ||
| 50m Front crawl – building on 20s rest | ||
| 100m Front crawl – steady on 20s rest | ||
| 2,800m | ||
| Cool Down | ||
| 100m Front crawl – thumb to thigh | ||
| 100m Choice | ||
| 3,000m | ||
Finally, knowing the swimmers I was working with I started with drills for timing and for finishing the stroke. A main set pyramid interspersed with short, faster reps made up the bulk of the session, again we carried through the emphasis on finishing off the stroke.
