Weekly Swim Sets: Friday, 16th October 2015
This week's pair of triathlon swim session plans - a pyramid set and some progressive 100s
This week’s pair of triathlon swim session plans stick with simple off season sets: a pyramid on Wednesday and some blocks of 100s on Thursday.
Wednesday, 14th October 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 100m As 50m 6-1-6 drill, 50m front crawl on 10s rest | |
| 2x | 100m As 50m 6-3-6 drill, 50m front crawl on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – building on 10s rest | |
| 900m | ||
| Main Set | ||
| 100m Front crawl on 20s rest | ||
| 200m Front crawl on 30s rest | ||
| 300m Front crawl on 40s rest | ||
| 400m Front crawl on 50s rest | ||
| 300m Front craw on 30s rest | ||
| 200m Front crawl on 20s rest | ||
| 100m Front crawl | ||
| 2,500m | ||
| Cool Down | ||
| 100m Choice (mix strokes) | ||
| 100m Front crawl | ||
| 2,700m | ||
It doesn’t get much simpler than a consistent paced pyramid. To warm up there were a few drills for body position and rotation, after that it’s all about getting in the metres at a steady intensity.
Thursday, 15th October 2015 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m Front crawl – fist drill – on 5s rest 50m Front crawl on 5s rest |
|
| 100m Front crawl | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – 25m easy, 25m hard on 10s rest | |
| 900m | ||
| Main Set | ||
| 5x | 100m Front crawl on 20s rest | |
| 300m Front crawl – steady on 30s rest | ||
| 5x | 100m Front crawl on 30s rest | |
| 300m Front crawl – steady on 30s rest | ||
| 5x | 100m Front crawl on 40s rest | |
| Increase pace for each block of 100s | ||
| 3,000m | ||
| Main Set 2 | ||
| 2x | 50m Backstroke on 10s rest | |
| 2x | 50m Backstroke – single arm drill, swap at 25m – on 10s rest | |
| 2x | 50m Backstroke – catch up – on 10s rest | |
| 2x | 50m Backstroke on 10s rest | |
| 3,400m | ||
| Cool Down | ||
| 100m Choice | ||
| 3,500m | ||
Simple training doesn’t have to be easy. Thursday’s main set used 100s with each block of 5 being a little harder than the last and with more rest. It helps keep the swimmers focussed, but they do need to ensure they don’t start the set too hard. We finished with more work on backstroke.
