Weekly Swim Sets: Thursday, 20th August 2015
This week’s triathlon swim plans have really eased back as we come to the end of the season. The pull buoy appeared in all my sessions, there were fewer hard efforts and more time was spent on drills and technique work.
Tuesday, 18th August 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl – easy | ||
| 4x | 25m Front crawl kick on 10s rest 1-3: easy, 4: hard |
|
| 200m Front crawl – pull | ||
| 4x | 25m Front crawl kick on 10s rest 1-2: easy, 3-4: hard |
|
| 100m Front crawl – pull | ||
| 4x | 50m Front crawl kick on 10s rest 1: easy, 2: hard |
|
| 100m Front crawl | ||
| 900m | ||
| Main Set | ||
| 4-6x | 200m Front crawl – pull on 30s rest 100m Front crawl – moderate on 15s rest |
|
| 2,100m – 2,700m | ||
| Cool Down | ||
| 2x | 50m Front crawl kick on 10s rest | |
| 100m Choice – easy | ||
| 2,300m – 2,900m | ||
A very simple and steady main set mixing pull buoy and moderate effort reps together. A bit of kick work to warm up as the main set didn’t feature the legs much at all.
Wednesday, 19th August 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 2x | 50m As 25m fist drill, 25m front crawl on 10s rest | |
| 2x | 50m As 25m doggy paddle, 25m front crawl on 10s rest | |
| 200m Front crawl – pull | ||
| 2x | 50m As 25m fist drill, 25m front crawl on 10s rest | |
| 2x | 50m As 25m doggy paddle, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 900m | ||
| Main Set | ||
| 3-4x | 200m Front crawl – pull on 30s rest 2x 25m Front crawl – hard on 15s rest |
|
| 2,250m – 2,700m | ||
| Cool Down | ||
| 2x | 50m As 25m fist drill, 25m front crawl on 10s rest | |
| 2x | 50m As 25m doggy paddle, 25m front crawl on 10s rest | |
| 100m Front crawl – easy | ||
| 2,550m – 3,000m | ||
Lot’s of catch work through the warm out for Wednesday’s group. Then a main set consisting mostly of pull work, but with a sprinkling of shorts efforts in there too.
Thursday, 20th August 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m Front crawl – single arm drill on 10s rest Switch arm at 25m |
|
| 100m Front crawl | ||
| 2x | 50m Front crawl – 5 strokes each arm on 10s rest | |
| 100m Front crawl | ||
| 800m | ||
| Main Set | ||
| 300m Front crawl – pull at ankles on 40s rest | ||
| 4x | 50m Front crawl – moderate/hard on 20s rest Quality strokes; count strokes |
|
| Repeat set 4 times through | ||
| 2,800m | ||
| Main Set 2 | ||
| 5x | 50m Front crawl – 5 strokes each arm on 20s rest 50m Front crawl – hard on 30s rest |
|
| 3,300m | ||
| Cool Down | ||
| 200m Choice – easy | ||
| 3,000m – 3,500m | ||
My favourite session of the week. The focus today was on stroke quality. In the warm up some single arm work let the swimmers think about each stroke and try to maximise its effectiveness. In the main set we used stroke counting at a moderate to hard effort to ensure stroke length wasn’t slipping. It worked well and saw some real improvements in stroke with this focus.
