This week’s set of triathlon swim sessions made heavy use of the pull buoy, but in a new location for many of the swimmers – at the ankles. Having tested this out over the last couple of weeks I’m really liking how it makes swimmers think about their position in the water. It’s straightened quite a few swimmers up.
Tuesday, 20th January 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m Catch up on 15s rest | |
| 100m Front crawl – final 25m hard | ||
| 2x | 50m Half catch up on 15s rest | |
| 100m Front crawl – final 50m hard | ||
| 800m | ||
| Main Set | ||
| 3-4x | 200m Front crawl – pull at ankles on 40s rest 100m front crawl – building on 30s rest 2x 50m front crawl – hard on 20s rest |
|
| 2,000m – 2,400m | ||
| Cool Down | ||
| 2x | 50m Catch up on 20s rest | |
| 100m Front crawl – easy | ||
| 200m Choice (mix strokes) | ||
| 2,400m – 2,800m | ||
Work on catch to start, after that a main set gong from steady pull work through to faster swimming. For the top lanes I switched the hard sets to some band-only work. Alongside pull buoy at the ankle, the band is this months favoured training tool.
Wednesday, 21st January 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 2x | 50m Single arm drill on 15s rest | |
| 100m Front crawl – easy | ||
| 2x | 50m 6-1-6 drill on 15s rest | |
| 100m Front crawl – building | ||
| 2x | 50m 6-3-6m drill on 15s rest | |
| 100m Front crawl – final 50m hard | ||
| 800m | ||
| Main Set | ||
| 100m Front crawl – pull at ankles on 20s rest | ||
| 100m Front crawl – building on 20s rest | ||
| 200m Front crawl – pull at ankles on 30s rest | ||
| 100m Front crawl – building on 20s rest | ||
| 300m Front crawl – pull at ankles on 40s rest | ||
| 100m Front crawl – building on 20s rest | ||
| 200m Front crawl – pull at ankles on 30s rest | ||
| 100m Front crawl – building on 20s rest | ||
| 100m Front crawl – pull at ankles on 20s rest | ||
| 2,100m | ||
| Extra | ||
| 6x | 50m Front crawl on 30s rest odd: easy even: hard |
|
| 2,400m | ||
| Cool Down | ||
| 2x | 50m Front crawl – kick on 15s rest | |
| 200m Choice (mix strokes) | ||
| 2,400m – 2,700m | ||
After some work on rotation and body position the main set again spent a lot of time with pull buoys at the ankles. Many of the swimmers find they have to concentrate much more on holding core and legs in position, but when they do they get a straight, streamlined body position.
Thursday, 22nd January 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 100m Front crawl – kick | ||
| 200m Front crawl | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 100m Front crawl – building | ||
| 900m | ||
| Main Set | ||
| 4x | 400m Front crawl – consistent pacing on 45s rest | |
| 2,500m | ||
| Medley Set | ||
| 2x | 50m Fly – kick on 15s rest | |
| 2x | 50m Fly – biondi drill on 15s rest | |
| 2x | 50m Fly – single arm drill on 15s rest | |
| 2x | 50m Fly on 30s rest | |
| 2x | 100m Medley on 30s rest | |
| 3,100m | ||
| Cool Down | ||
| 2x | 50m Front crawl – kick on 15s rest | |
| 100m Front crawl – easy | ||
| 200m Choice (mix strokes) | ||
| 2,900m – 3,500m | ||
A simple set for Thursday. On paper there’s not much to this one, but for individual swimmers in the group I threw in a few challenges (yes, more pull buoy at ankles). We didn’t use the medley set today, most were out after the hour, and for those that remained we did some individual technique work.
