Weekly Swim Sets: Thursday, 10th September 2015
This week’s three triathlon swim plans cover a variety of areas – kick, stroke length and body position. Common themes for my groups, but some different approaches to them. Plenty more work wit the pull buoy too plus a mixture of harder efforts to break up the longer reps. This the last week I’ll be posting three swim plans, I’ve a couple of weeks break from coaching and then I’m reducing my club coaching to two regular club sessions.
Tuesday, 8th September 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m Back kick (use a float to check knees) – on 10s rest | |
| 2x | 50m Side kick, streamlined – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – building – on 10 rest | |
| 800m | ||
| Main Set | ||
| 100m Front crawl – ankle pull – on 20s rest | ||
| 50m Front crawl – hard – on 30s rest | ||
| 200m Front crawl – ankle pull – on 30s rest | ||
| 2x | 50m Front crawl – hard – on 30s rest | |
| 300m Front crawl – ankle pull – on 40s rest | ||
| 3x | 50m Front crawl – hard – on 30s rest | |
| 400m Front crawl – ankle pull – on 50s rest | ||
| 4x | 50m Front crawl – hard – on 30s rest | |
| 2,300m | ||
| Cool Down | ||
| 2x | 50m Side kick, streamlined – on 10s rest | |
| 100m Front crawl | ||
| 100m Choice – easy | ||
| 2,600m | ||
The war up focussed on a streamlined kick. It’s important to note that back kick with a float involves kicking on your back while holding the float over your knees – the float then gives a clear indication if you’re kicking from the knee and knocking the float.After the warm up the main set focussed on body position and core control, using a pull buoy at the ankles to reinforce this.
Wednesday, 9th September 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 50m Front crawl – count strokes | ||
| 2x | 50m Front crawl – decreasing stroke count – on 10s rest | |
| 50m Front crawl – easy | ||
| 2x | 50m Front crawl – increase pace, hold lowest stroke count – on 10s rest | |
| 50m Front crawl – easy | ||
| 2x | 50m Front crawl – increase pace, hold lowest stroke count – on 10s rest | |
| 750m | ||
| Main Set | ||
| 200m Front crawl – pull – on 30s rest | ||
| 4x | 25m Front crawl – hard – on 15s rest | |
| 200m Front crawl – pull – on 30s rest | ||
| 2x | 50m Front crawl – hard – on 30s rest | |
| 200m Front crawl – pull – on 30s rest | ||
| 100m Front crawl – hard – on 45s rest | ||
| Repeat set if time allows | ||
| 1,650m – 2,550m | ||
| Cool Down | ||
| 200m Choice | ||
| 1,850m – 2,750m | ||
Wednesday’s warm up worked on stroke length. By counting strokes and trying to hold a lower stroke count as effort increased the swimmer has to focus on what they’re doing and find ways to be more effective in the water.
Thursday, 10th September 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 600m Front crawl – every 4th length harder | ||
| 2x | 50m Front crawl kick on 10s rest | |
| 4x | 50m Front crawl – building on 15s rest | |
| 900m | ||
| Main Set | ||
| 400m Front crawl – every 4th length hard – on 50s rest | ||
| 400m Front crawl – every 3rd length hard – on 50s rest | ||
| 400m Front crawl – every 2nd length hard – on 50s rest | ||
| Repeat set if time allows | ||
| 2,100m – 3,300m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,300m – 3,500m | ||
Today’s session was more about volume with a little bit of speed in there to break things up. One of the bigger swims the group has done. From a coaching perspective – a lot more standing around waiting than I really like!
