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.
