Weekly Swim Sets: Thursday, 15th January 2015
This week's set of three coached triathlon swim session sees the pull buoy return in a big way
In this week’s three swim sessions the pull buoy makes a return. We also experimented with putting the buoy in different places (to be clear – down by the ankles) and with tying legs together using bands.
Tuesday, 13th January 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m As 25m front scull, 25m front crawl on 10s rest | |
| 300m Front crawl – pull | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl on 10s rest | |
| 100m Front crawl – alternating 25m easy, 25m hard | ||
| 900m | ||
| Main Set | ||
| 3-4x | 300m Front crawl – pull on 45s rest 2x 50m front crawl – 1st: building, 2nd: hard on 15s rest |
|
| 2,100m – 2,500m | ||
| Cool Down | ||
| 100m Front crawl – easy | ||
| 200m Choice (mix strokes) | ||
| 2,400m – 2,800m | ||
A little bit of work on the catch opened Tuesday’s session, then a main set focussed on some volume with a touch of speed. For the fastest lanes we made the 50m reps harder by experimenting with some band-only swimming.
Wednesday, 14th January 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m Front crawl – catch up on 10s rest | |
| 200m Front crawl – pull | ||
| 2x | 50m Front crawl – half catch up on 10s rest | |
| 100m Front crawl – building | ||
| 900m | ||
| Main Set | ||
| 2x | 400m Front crawl on 60s rest 1: pull 2: final 50m hard |
|
| 2x | 200m Front crawl on 40s rest 1: pull 2: final 50m hard |
|
| 2x | 100m Front crawl on 20s rest 1: pull 2: final 50m hard |
|
| 2x | 50m Front crawl on 10s rest 1: pull 2: hard |
|
| 4x | 50m Front crawl – building hard on 30s rest | |
| 2,600m | ||
| Cool Down | ||
| 100m Front crawl – pull, easy | ||
| 200m Choice | ||
| 2,900m | ||
Wednesday’s session opened with a couple of drills for stroke timing before heading into a big volume main set.
Thursday, 15th January 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 800m Front crawl – every 4th length backstroke | ||
| 4x | 50m Front crawl – building on 20s | |
| 1,000m | ||
| Main Set | ||
| 2-3x | 400m Front crawl – pull (buoy at ankles) on 60s rest 200m front crawl – building on 40s rest |
|
| 2,200m – 2,800m | ||
| Main Set 2 | ||
| 2x | 50m Fly drill (biondi) on 15s rest | |
| 2x | 50m As 25m fly drill (single arm), 25m fly on 20s rest | |
| 2x | 50m Fly on 25s rest | |
| 2x | 100m Medley on 30s rest | |
| 2,700m – 3,300m | ||
| Cool Down | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 100m Choice | ||
| 2,400m – 3,500m | ||
Again volume. No specific drill work in this morning’s set, but we tried swimming holding the pull buoy between the ankles to really focus on maintaining the core and legs straight while swimming.
