I’m a day late. Somehow I forget to upload this week’s triathlon swim sets. I’m not sure anyone noticed though… Sessions were again simple, but with a few more drills this week.
Wednesday, 7th October 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl on 10s rest | |
| 2x | 100m As 50m fist drill, 50m front crawl on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – 25m easy, 2m hard – on 10s rest | |
| 2x | 100m Front crawl – 50m easy, 50m hard – on 10s rest | |
| 900m | ||
| Main Set | ||
| 2-3x | 200m Front crawl – pull on 30s rest 200m Front crawl – steady on 30s rest 200m Front crawl – building on 30s rest |
|
| 2,200m – 2,800m | ||
| Cool Down | ||
| 100m Choice | ||
| 100m Choice (not front crawl) | ||
| 2,400m – 3,000m | ||
Wednesday’s session opened with a little work on the catch and then moved to a very steady main set.
Thursday, 8th October 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 4x | 50m Front crawl – single arm; switch at 25m – on 10s rest | |
| 4x | 50m Front crawl – 25m catch up, 25m stroke – on 10s rest | |
| 100m Front crawl – easy | ||
| 2x | 50m Front crawl – building – on 10s rest | |
| 1,000m | ||
| Main Set | ||
| 8x | 200m Front crawl – steady on 30s rest 50m Front crawl – hard on 20s rest |
|
| 3,000m | ||
| Main Set 2 | ||
| 100m Backstroke – easy | ||
| 2x | 50m Backstroke – single arm; switch at 25m – on 10s rest | |
| 4x | 50m Backstroke – 25m catch up, 25m stroke – on 10s rest | |
| 100m Backstroke | ||
| 3,400m | ||
| Cool Down | ||
| 100m Choice | ||
| 3,500m | ||
Yesterday’s session was also simple, but mixed pace in the main set between steady 200s and fast 50s. To finish we worked on backstroke, now we’re into the off season I want to develop a few more strokes.
