Weekly Swim Sets: 19th February 2015
I brought some new toys to the pool with me for this week’s set of three coached triathlon swim sessions. I’ve added a handful of Finis Tempo Trainer Pros
to my coaching arsenal, handy to work on stroke rhythm and timing with a few of my swimmers.
Tuesday, 17th February 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 2x | 50m as 25m Fist drill, 25m Front crawl on 15s rest | |
| 2x | 50m as 25m Doggy paddle, 25m Front crawl on 15s rest | |
| 100m Front crawl | ||
| 2x | 50m as 25m Front scull, 25m Front crawl on 15s rest | |
| 2x | 50m as 25m Doggy paddle, 25m Front crawl on 15s rest | |
| 100m Front crawl – building | ||
| 4x | 50m Front crawl – 25m easy, 25m hard on 20s rest | |
| 1,000m | ||
| Main Set | ||
| 3x | 200m Front crawl 1-2: Easy pull on 40s rest 3: Hard on 60s rest |
|
| 2x | 200m Front crawl 1: Easy pull on 40s rest 2: Hard on 60s rest |
|
| 200m Front crawl – hard | ||
| 2,200m | ||
| Extra | ||
| 8x | 50m Front crawl – 25 easy, 25 hard on 20s rest | |
| 2,600m | ||
| Cool Down | ||
| 2x | 50m as 25m Doggy paddle, 25m Front crawl on 20s rest | |
| 100m Choice | ||
| 2,400m – 2,800m | ||
Tuesday opened with a catch focussed workout before moving onto a tough little main set. While pull is always popular, putting the word hard after 200m doesn’t go down as well!
Wednesday, 18th February 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m Front crawl – single arm on 15s rest 50m Front crawl on 15s rest |
|
| 2x | 50m Unco drill on 15s rest 50m Front crawl on 15s rest |
|
| 100m Front crawl – building | ||
| 900m | ||
| Main Set | ||
| 3x | 100m Front crawl – descending on 30s rest | |
| 3x | 200m Front crawl – descending on 45s rest | |
| 3x | 100m Front crawl – descending on 30s rest | |
| 2,100m | ||
| Extra | ||
| 2-4x | 100m Front crawl – steady on 20s rest 50m Choice (not FC) on 20s rest |
|
| 2,400m – 2,700m | ||
| Cool Down | ||
| 100m Choice | ||
| 2,500m – 2,800m | ||
Wednesday’s session started with some work on body balance and rotation in the warm up and then a simple main set. As I always need to remind the swimmers: descending sets means each rep gets faster (the time the swimmer takes for each rep decreases).
Thursday, 19th February 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m 6-1-6 Drill on 5s rest 50m 6-3-6 Drill on 5s rest 100m Front crawl on 15s rest |
|
| 3x | 50m Front crawl – descending on 20s rest | |
| 50m Front crawl – easy | ||
| 900m | ||
| Main Set | ||
| 400m Front crawl pull on 60s rest | ||
| 100m Front crawl – last 25m hard on 20s rest | ||
| 300m Front crawl pull on 45s rest | ||
| 200m Front crawl – last 50m hard on 30s rest | ||
| 200m Front crawl pull on 30s rest | ||
| 300m Front crawl – last 75m hard on 45s rest | ||
| 100m Front crawl pull on 20s rest | ||
| 400m Front crawl – last 100m hard | ||
| 2,900m | ||
| Main Set 2 | ||
| 6x | 100m Front crawl – steady-hard on 30s rest | |
| 3,500m | ||
| Cool Down | ||
| 100m Choice (not Front crawl) | ||
| 3,000m – 3,600m | ||
The final session of the week was a big one – a 2,200m main set. Lot’s of tired arms at the end of this.
