Weekly Swim Sets: Friday, 13th November 2015

This week's pair of off season triathlon swim session plans

This week pair of off season swim plans continue with the simple, mostly steady work we’ve been doing over the last month. Wednesday’s session threw in a small amount of work on a tidy kick, but was otherwise an even paced session. Thursday focussed on stroke recovery looking to improve rotation, reach and hand entry for the swimmers.

Wednesday, 11th November 2015 – Endurance Swim Session

Wednesday, 11th November 2015 – Endurance Swim Session
Warm Up
	300m Front crawl
	100m Front crawl kick – easy – on 10s rest
	300m Front crawl
2x	50m Front crawl kick – steady – on 10s rest
	300m Front crawl
4x	25m Front crawl kick – hard – on 10s rest
		900m
Main Set
3-4x	400m Front crawl – steady – on 45s rest
		2,100m – 2,500m
Main Set 2
4x	25m Front crawl – best effort – on 30s rest
		2,200m – 2,600m
Cool Down
	200m Choice – easy
		2,400m – 2,600m

There’s not much to add for this session a standard block of 400s at a consistent pace. For the faster swimmers a small set of sprints to finish.

Thursday, 12th November 2015 – Endurance Swim Session

Thursday, 12th November 2015 – Endurance Swim Session
Warm Up
	400m Front crawl
2x	50m Front crawl – 25m straight arm recovery, 25m stroke – on 10s rest
2x	50m Front crawl – 25m broken arrow, 25m stroke – on 10s rest
2x	50m Front crawl – 25m head touch, 25m stroke – on 10s rest
	100m Front crawl
2x	50m Front crawl – 25m easy, 25m hard – on 10s rest
		900m
Main Set
10x	100m Front crawl – steady – on 20s rest 50m Front crawl – 25m broken arrow, 25m stroke – on 15s rest 50m Front crawl – building – on 15s rest
		2,900m
Main Set 2
2x	50m Backstroke on 10s rest
2x	50m Backstroke – 6-1-6 drill – on 10s rest
2x	50m Backstroke – 6-3-6 drill – on 10s rest
	100m Backstroke on 10s rest
2x	Fly kick on 10s rest
		3,400m
Cool Down
	200m Choice
		3,100m – 3,600m