Weekly Swim Sets: Thursday, 29th January 2015
Three more triathlon swim sessions for my local club. The first was delivered in my absence (hence no photo), but I was back poolside for the remaining two.
| Warm Up | ||
|---|---|---|
| 400m Front crawl – easy | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 100 Front crawl – steady | ||
| 2x | 50m Front crawl – kick on 10s rest | |
| 200m Front crawl – building pace | ||
| 900m | ||
| Main Set | ||
| 2-4x | 400m Front crawl – pull on 60s rest 2x 25m Front crawl – hard on 30s rest |
|
| 1,800m – 2,700m | ||
| Cool Down | ||
| 2x | 50m Front crawl – kick on 15s rest | |
| 100m Choice (mix of strokes) – easy | ||
| 2,000m – 2,900m | ||
As I was writing the set for someone else I kept things simple. Some kick, but mostly it’s a matter of getting on and swimming.
Wednesday, 28th January 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 2x | 50m As 25m front scull, 25m front crawl on 15s rest | |
| 2x | 50m As 25m mid scull, 25m front crawl on 15s rest | |
| 2x | 50m As 25m rear 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 | ||
| 4-5x | 200m Front crawl – pull on 40s rest 100m As 25m front scull, 75m front crawl – building on 20s rest |
|
| 2,000m – 2,300m | ||
| Extra | ||
| 4x | 100m Front crawl – easy, pull on 20s rest 25m Front crawl – hard on 30s rest |
|
| 2,500m – 2,800m | ||
| Cool Down | ||
| 100m Choice | ||
| 2,100m – 2,900m | ||
We opened with sculling and doggy paddle to work on the front crawl catch. Wednesday sessions have grown in size making it more challenging to keep on top of drill technique, but I think most of the group did well. Sculling was also part of the main set, each rep featured 100m transitioning from 25m scull to a building 75m swim. The idea: to reinforce feel for the water and carry that through to the stroke. As we did last week, pull buoys were placed down by the ankles when used.
Thursday, 29th January 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m As 25m straight arm recovery, 25m front crawl on 10s rest | |
| 100m Front crawl – easy | ||
| 2x | 50m As 25m finger drag, 25m front crawl on 10s rest | |
| 100m Front crawl – easy | ||
| 100m Front crawl – 75m easy, 25m hard | ||
| 900 | ||
| Main Set | ||
| 3x | 200m Front crawl – consistent pacing on 45s rest | |
| 400m Front crawl – pull on 60s rest | ||
| 3x | 200m Front crawl – descending on 45s rest | |
| 2,500m | ||
| Main Set 2 | ||
| 2-3x | 3x 100m Front crawl – descending on 30s rest | |
| 3,100m – 3,400m | ||
| Cool Down | ||
| 100m Front crawl – easy | ||
| 200m Choice (mix strokes) | ||
| 2,800m – 3,700m | ||
This morning’s session opened with some recovery drills – straight arm and finger drag. I find these tend to help encourage rotation and good reach as part of the recovery. The main set was quite simple, a lot of swimming, most of it steady. In a simple session like this I have my swimmers focus on areas of weakness within their strokes. As is normal I finished with some individual technique work for a few of the swimmers.
