Weekly Swim Sets: Thursday, 18th December 2014
Three more coached swim session plans for the local triathlon club
This week’s set of three swim sessions I coached for the local triathlon club.
Tuesday, 16th December 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front Crawl | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 200m Front Crawl | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 200m Front Crawl | ||
| 2x | 50m Front crawl – building on 15s rest | |
| 900m | ||
| Main Set | ||
| 3-4x | 300m Front crawl – steady on 45s rest 2x 50m Front crawl – hard on 30s rest |
|
| 2,100m – 2,500m | ||
| Cool Down | ||
| 2x | 50m Front crawl – kick on 15s rest | |
| 200m Choice (mix strokes) | ||
| 2,400m – 2,800m | ||
A very simple session for the Tuesday groups. No specific focus for the set just some variation of pacing with a few pointers from pool side to help.
Wednesday, 17th December 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m As 25m front scull, 25m front crawl on 15s rest | |
| 100m Front crawl | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl on 15s rest | |
| 100m Front crawl – building | ||
| 800m | ||
| Main Set | ||
| 2-3x | 3x 100m As 25m doggy paddle, 75m front crawl on 30s rest 300m front crawl – pull on 45s rest |
|
| 2,000m – 2,600m | ||
| Cool Down | ||
| 100m Front crawl – easy | ||
| 200m Choice (mix strokes) | ||
| 2,300m – 2,900m | ||
Wednesday the focus was on the catch, using doggy paddle drill throughout the main set as a reminder of a high elbowed catch.
Thursday, 18th December 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front Crawl | ||
| 2x | 50m Front crawl – kick on 15s rest | |
| 200m Front Crawl | ||
| 2x | 50m Front crawl – kick on 15s rest | |
| 2x | 100m Front Crawl – emphasise kick in final 50m on 30s rest | |
| 800m | ||
| Main Set | ||
| 400m Front crawl – pull, steady on 60s rest | ||
| 4x | 100m Front crawl – emphasise kick in final 50m on 20s rest | |
| 300m Front crawl – pull, steady on 45s rest | ||
| 3x | 100m Front crawl – emphasise kick in final 50m on 20s rest | |
| 200m Front crawl – pull, steady on 30s rest | ||
| 2x | 100m Front crawl – emphasise kick in final 50m on 20s rest | |
| 100m Front crawl – pull, steady on 20s rest | ||
| 100m Front crawl – emphasise kick in final 50m on 20s rest | ||
| 2,800m | ||
| Main Set 2 | ||
| 3-4x | 100m Front crawl on 30s rest 2x 50m front crawl – kick on 15s rest |
|
| 3,400m – 3,600m | ||
| Cool Down | ||
| 200m Choice (mix strokes) | ||
| 3,600m – 3,800m | ||
As it had been so succesful with swimmers in a previous week I returned to a kick focus this morning. Trying to develop a consistent, efficient kick that fits into the swimmers stroke.
