Weekly Swim Sets: Thursday, 5th February 2015
Another week, another batch of triathlon swim sessions. Three more sets with a mix of drills, some strength oriented pull work and a few higher pace moments.
Tuesday, 3rd February 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 2x | 50m 6-1-6 Drill on 20s rest | |
| 50m Front crawl | ||
| 2x | 50m 6-3-6 Drill on 20s rest | |
| 50m Front crawl | ||
| 2x | 50m Unco Drill on 20s rest | |
| 100m Front crawl – easy | ||
| 4x | 50m Front crawl- building on 20s rest | |
| 900m | ||
| Main Set | ||
| 3x | 100m Front crawl – descending on 30s rest | |
| 2x | 400m Front crawl – pull on 45s rest | |
| 3x | 100m Front crawl – descending on 30s rest | |
| 2,300m | ||
| Extra Set | ||
| 6x | 50m Front crawl – easy, last 15m hard on 30s rest | |
| 2,600m | ||
| Cool Down | ||
| 2x | 50m 6-3-6 Drill on 20s rest | |
| 100m Choice | ||
| 2,500m – 2,800m | ||
Tuesday’s opening focus was body position and rotation using a progression of drills from 6-1-6 through to the more challenging Unco. The main set sandwiched some steady pull work between a simple descending set (each rep faster than the last).
Wednesday, 4th February 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m Front crawl – kick on 15s rest | |
| 4x | 50m Front crawl – building on 20s rest | |
| 100m Front crawl – easy | ||
| 4x | 25m Front crawl – hard on 20s rest | |
| 900m | ||
| Main Set | ||
| 400m Front crawl – pull on 60s rest | ||
| 4x | 50m Front crawl – building on 20s rest | |
| 400m Front crawl – pull on 60s rest | ||
| 4x | 25m Front crawl – hard on 20s rest | |
| 400m Front crawl – pull on 60s rest | ||
| 4x | 50m Front crawl – building on 20s rest | |
| 2,600m | ||
| Cool Down | ||
| 2x | 50m Front crawl – kick on 20s rest | |
| 100m Choice | ||
| 2,800m | ||
A get in and swim set for Wednesday. We’ve done plenty of drill work over the last month so I wanted to break things up and give the group a session where they just get on with swimming. It’s not an excuse to abandon technique work, I worked on sharpening a few strokes over the course of the session.
Thursday, 5th February 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 2x | 50m As 25m front crawl kick, 25m Front crawl on 20s rest | |
| 200m Front crawl | ||
| 2x | 50m As 25m front scull, 25m Front crawl on 20s rest | |
| 100m Front crawl – building | ||
| 2x | 50m As 25m doggy paddle, 25m Front crawl on 20s rest | |
| 100m Front crawl – building | ||
| 900m | ||
| Main Set | ||
| 3x | 300m Front crawl – pull at ankles on 45s rest 200m Front crawl – building on 30s rest |
|
| 2,400m | ||
| Main Set 2 | ||
| 3x | 200m Front crawl – pull on 20s rest 100m Front crawl – pull on 10s rest |
|
| 3,300m | ||
| Cool Down | ||
| 2x | 50m As 25m front crawl kick, 25m front crawl on 20s | |
| 200m Choice | ||
| 2,700m – 3,600m | ||
The final session of the week opened with a little bit of catch work and then focussed on endurance and strength with a lot of pull work through the two main sets.
