Weekly Swim Sets: Thursday, 27th August 2015
This week’s triathlon swim sessions are simple and make good use of the pull buoy. Warm ups are heavier on drill work and intensity in the main set is much reduced compared with the last few months. The focus is on improving strokes during the off season.
Tuesday, 25th August 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m 6-1-6 Drill on 5s rest 50m Front crawl on 5s rest |
|
| 2x | 50m 6-3-6 Drill on 5s rest 50m Front crawl on 5s rest |
|
| 100m Front crawl | ||
| 2x | 50m Front crawl – building on 10s rest | |
| 900m | ||
| Main Set | ||
| 100m Front crawl – pull on 20s rest | ||
| 100m Front crawl – moderate/hard on 20s rest | ||
| 200m Front crawl – pull on 30s rest | ||
| 2x | 100m Front crawl – moderate/hard on 20s rest | |
| 300m Front crawl – pull on 40s rest | ||
| 3x | 100m Front crawl – moderate/hard on 20s rest | |
| If time allows | ||
| 400m Front crawl – pull on 50s rest | ||
| 4x | 100m Front crawl – moderate/hard on 20s rest | |
| 2,100m – 2,900m | ||
| Cool Down | ||
| 100m Choice | ||
| 2,200m – 3,000m | ||
A focus on body balance and rotation in the warm up followed by a steady, but growing main set.
Wednesday, 26th August 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 100m Front crawl – 50m catch up, 50m stroke on 10s rest | ||
| 2x | 25m Front crawl – building on 10s rest | |
| 100m Front crawl – 50m catch up, 50m stroke on 10s rest | ||
| 2x | 50m Front crawl – building on 10s rest | |
| 100m Front crawl – 50m catch up, 50m stroke on 10s rest | ||
| 2x | 25m Front crawl – hard on 10s rest | |
| 900m | ||
| Main Set | ||
| 100m Front crawl – building on 20s rest | ||
| 200m Front crawl – pull on 30s rest | ||
| 300m Front crawl – building on 40s rest | ||
| 400m Front crawl – pull on 50s rest | ||
| 300m Front crawl – building on 30s rest | ||
| 200m Front crawl – pull on 20s rest | ||
| 100m Front crawl – building on 20s rest | ||
| 2,500m | ||
| Cool Down | ||
| 100m Front crawl – 50m catch up, 50m stroke on 10s rest | ||
| 100m Front crawl – easy | ||
| 100m Choice | ||
| 2,800m | ||
A pyramid session mixing pull work with build for a small amount of intensity. As with Tuesday a straight forward set for this group of swimmers.
Thursday, 27th August 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 4x | 50m Front crawl – fist drill, pull on 15s rest | |
| 100m Front crawl | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl – pull on 15s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – building on 10s rest | |
| 900m | ||
| Main Set | ||
| 3-4x | 200m Front crawl – ankle pull on 30s rest 200m Front crawl – steady on 30s rest 200m Front crawl – build on 30s rest |
|
| 2,700m – 3,300m | ||
| Cool Down | ||
| 2x | 50m Front crawl – fist drill, pull on 15s rest | |
| 2x | 50m As 25m doggy paddle, 25m front crawl – pull on 15s rest | |
| 200m Choice – mix strokes | ||
| 3,100m – 3,700m | ||
This main set is built around 200s. The first using pull buoy at the ankles to work on maintaining good core control and body position, the second steady allowing the swimmer to carry through that control and the third building pushing up the intensity. For weaker swimmers I think I’d adjust the set to use 100s and ensure they complete each rep well.
