Weekly Swim Sets: Thursday, 11th December 2014
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EmailIt’s Thursday so here’s another collection of triathlon swim sessions I’ve coached over the last week.
Tuesday, 9th December 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | Front crawl – kick on 10s rest | |
| 100m Front crawl | ||
| 100m Front crawl – kick on 10s rest | ||
| 2x | Front crawl with fast kicking on 1st length on 10s rest | |
| 100m Front crawl | ||
| 800m | ||
| Main Set | ||
| 2x | 400m Front crawl on 50s rest 1st: pull 2nd: fast kicking on even lengths |
|
| 2x | 200m Front crawl on 40s rest 1st: pull 2nd: fast kicking on even lengths |
|
| 2x | 100m Front crawl on 30s rest 1st: pull 2nd: fast kicking on even lengths |
|
| 2,200m | ||
| Cool Down | ||
| 2x | 50m 6-1-6 Drill on 10s rest | |
| 100m Front crawl – easy | ||
| 2x | Front crawl – kick on 10s rest | |
| 100m Choice | ||
| 2,600m | ||
Tuesday focussed on the front crawl kick, not trying to make it more powerful, but to improve the timing and integration within the stroke.
Wednesday, 10th December 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl – breathing bilaterally | ||
| 100m Front crawl | ||
| 4x | 50m Front crawl – breathing every 3, 4, 5 and 6 strokes on 20s rest | |
| 100m Front crawl | ||
| 2x | 100m Front crawl – building on 30s rest | |
| 900m | ||
| Main Set | ||
| 2-3x | 2x 200m Front crawl – pull, bilateral on 30s rest 100m front crawl – building on 30s rest |
|
| 1,900m – 2,400m | ||
| Cool Down | ||
| 100m Front crawl – pull | ||
| 2x | 50m Front crawl – breathing every 4 and 3 strokes on 20s rest | |
| 100m Front crawl – easy | ||
| 2x | 100m Choice | |
| 2,300m – 2,800m | ||
For Wednesday’s group I decided to make the focus breathing patterns. For most bilateral breathing wasn’t much of an issue – they already do it – extending the stroke count between breaths was more a challenge though. For those who never breathe bilaterally it’s useful to practice and can help balance out issues in the stroke.
Thursday, 11th December 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m As 25m straight arm recovery, 25m front crawl on 15s rest | |
| 2x | 50m As 25m broken arrow, 25m front crawl on 15s rest | |
| 2x | 50m As 25m finger drag, 25m front crawl on 15s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – building on 15s rest | |
| 900m | ||
| Main Set | ||
| 5x | 200m Front crawl on 50s rest 1-4: steady 5: building |
|
| 5x | 100m Front crawl on 30s rest 1-4: steady 5: hard |
|
| 5x | 200m Front crawl on 50s rest 1-4: steady 5: hard |
|
| 3,400m | ||
| Cool Down | ||
| 100m Front crawl – easy | ||
| 2x | 50m Front crawl – kick on 15s rest | |
| 100m Choice | ||
| 3,700m | ||
The final session of the week focussed on recovery during the stroke – particularly useful for a couple of the swimmers in the pool. I don’t usually worry too much about how recovery is done, but in some cases poor recovery technique sets the swimmer up for a poor stroke and can point to other issues. As usual for those staying for the full 90 minutes I finished with specific drill work.
