This week’s set of swim session plans for the local triathlon club.
Tuesday, 25th November 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m Front crawl – building on 15s rest | |
| 200m Front crawl – pull | ||
| 2x | 50m Front crawl – building | |
| 800m | ||
| Main Set | ||
| 4x | 200m Front crawl – broken as 175m steady, 5s rest, 25m hard on 30s rest | |
| 3-4x | 200m Front crawl – broken as 150m steady, 5s rest, 50m hard on 40s rest | |
| 2,200m – 2,400m | ||
| Cool Down | ||
| 100m Front crawl – kick | ||
| 100m Front crawl | ||
| 100m Choice | ||
| 2,500m – 2,700m | ||
For the last month or two Tuesday sessions have had a focus and I’ve been giving lots of input to swimmers to focus them on technique. This week I thought I’d give them a break and have a session where they just needed to swim. Of course I still offered the odd bit of advice, but overall a very straightforward session with a mix of pacings.
Wednesday, 26th November 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m As 25m front scull, 25m front crawl on 15s rest | |
| 2x | 50m As 25m doggy paddle, 25m front crawl on 15s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – building on 15s rest | |
| 900m | ||
| Main Set | ||
| 4-5x | 50m Front crawl – building on 30s rest 200m front crawl – steady on 40s rest 50m Front crawl – building on 30s rest |
|
| 2,100m – 2,400m | ||
| Cool Down | ||
| 100m Front crawl – easy | ||
| 2x | 50m Front crawl – kick on 15s rest | |
| 100m Choice (not front crawl) | ||
| 2,400m – 2,700m | ||
As I get to know the swimmers in the Wednesday group better I’m also getting to know their strengths and weaknesses – to be honest at this level all my groups are pretty similar. A few drills today focussed on the front of the stroke and the initial catch.
Thursday, 27th November 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 100m As 50m fist drill, 50m front crawl | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl on 15s rest | |
| 100m Front crawl – thumb to thigh | ||
| 3x | 50m Front crawl – descending on 20s rest | |
| 50m Front crawl – easy | ||
| 900m | ||
| Main Set | ||
| 100m Front crawl on 15s rest | ||
| 100m Front crawl on 15s rest 200m Front crawl on 30s rest |
||
| 100m Front crawl on 15s rest 200m Front crawl on 30s rest 300m Front crawl on 45s rest |
||
| 100m Front crawl on 15s rest 200m Front crawl on 30s rest 300m Front crawl on 45s rest 400m Front crawl on 60s rest |
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| 2,900m | ||
| Main Set 2 | ||
| 8x | 50m Front crawl – building on 30s rest | |
| 3,300m | ||
| Cool Down | ||
| 200m Alternate stroke every 50m – easy | ||
| 3,500m | ||
I finished the week with a long set focussed on consistent pacing. A few drills to start (picked form the usual assortment for my Thursday group) and then into a main set that builds in volume. One swimmer extended the main set by reducing the distances again after reaching the 400m instead of doing some 50s.
