Hopefully you know what to expect now: three new triathlon focussed swim sessions. There’s work on stroke length and the catch and a volume heavy set to finish the week.
Tuesday, 10th February 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 50m Front crawl – count strokes | ||
| 100m Front crawl – easy | ||
| 3x | 50m Front crawl – reduce stroke count on 20s rest | |
| 100m Front crawl – building | ||
| 4x | 25m Front crawl – hard, fast turn over on 20s rest | |
| 800m | ||
| Main Set | ||
| 4x | 100m Front crawl 1-3: Easy on 20s rest 4: Hard on 30s rest |
|
| 200m Front crawl – pull on 40s rest | ||
| 4x | 100m Front crawl 1-2: Easy on 20s rest 3-4: Hard on 30s rest |
|
| 200m Front crawl – pull on 40s rest | ||
| 4x | 100m Front crawl 1: Easy on 20s rest 2-4: Hard on 30s rest |
|
| 2,400m | ||
| Cool Down | ||
| 2x | 50m Front crawl – easy, long strokes on 20s rest | |
| 200m Choice (mix strokes) | ||
| 2,700m | ||
Whenever I get swimmers to count strokes I always emphasise that I don’t want to see them gliding to reduce their stroke count. I want the swimmers to focus on their stroke and really work the water to gain that extra distance. I’m not expecting huge changes, it’s that focus I want. I’ll still get some big push offs and glides so I often follow stroke counting with some high arm turn over sprints.
Wednesday, 11th February 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 2x | 50m As 25m fist drill, 25m front crawl on 15s rest | |
| 100m Front crawl | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl on 15s rest | |
| 100m Front crawl | ||
| 2x | 50m As 25m fist drill, 25m front crawl on 15s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – building on 20s rest | |
| 900m | ||
| Main Set | ||
| 4-5x | 200m Front crawl – pull on 10s rest 100m As 50m fist drill, 50m front crawl – hard on 45s rest |
|
| 2,100m – 2,400m | ||
| Extra | ||
| 8x | 25m Alternating: Odds: Doggy paddle on 5s rest Evens: Front crawl – hard on 20s rest |
|
| 2,600m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,300m – 2,700m | ||
Back to working on the catch. I carried the technique work – fist drill in this case – through into the main set. I wanted to create a strong contrast between swimming with fists and swimming with open hands so fist drill is followed by a hard effort.
Thursday, 12th February 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m As 25m finger drag, 25m front crawl on 15s rest | |
| 100m Front crawl | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl on 15s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – 25m easy, 25m hard on 20s rest | |
| 900m | ||
| Main Set | ||
| 4x | 50m Front crawl – consistent pacing on 15s rest | |
| 4x | 100m Front crawl – consistent pacing on 20s rest | |
| 4x | 150m Front crawl – consistent pacing on 25s rest | |
| 4x | 200m Front crawl – consistent pacing on 30s rest | |
| 2,900m | ||
| Extra | ||
| 3x | 150m Front crawl – consistent pacing on 30s rest 100m Front crawl – consistent pacing on 25s rest 50m Front crawl – consistent pacing on 20s rest |
|
| 3,800m | ||
| Cool Down | ||
| 200m Choice (not front crawl) | ||
| 4,000m | ||
This session was all about the distance really. The main set is long and rest periods are relatively short meaning swimmers get through a lot of length during the 60-90 minutes they’re in the pool. The breaks also allow me to throw in a few stroke pointers as they go.
