Weekly Swim Sets: Friday, 20th November 2015
This week's pair of off season triathlon swim plans
Sessions continue to focus on technique and steady state swimming as we move into winter. This meant a lot of sculling for Wednesdays group and a session with a little work on the kick for Thursday’s group.
Wednesday, 18th November 2015 – Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m As 25m front scull, 25m front crawl on 10s rest | |
| 50m Front crawl | ||
| 2x | 50m As 25m mid scull, 25m front crawl on 10s rest | |
| 50m Front crawl | ||
| 2x | 50m As 25m rear scull, 25m front crawl on 10s rest | |
| 50m Front crawl | ||
| 2x | 50m As 25m scull progression, 25m front crawl on 10s rest | |
| 50m Front crawl | ||
| 900m | ||
| Main Set | ||
| 2x | 300m Front crawl on 30s rest | |
| 2x | 200m Front crawl on 20s rest | |
| 2x | 100m Front crawl on 10s rest | |
| 2,100m | ||
| Main Set 2 | ||
| 4-6x | 50m Front crawl – easy – on 10s rest 25m Front crawl – hard – on 20s rest |
|
| 2,400m – 2,550m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,600m – 2,750m | ||
Lots of sculling to develop feel for the water and a sense for key points of the stroke. Front for the catch, mid when the hand starts to accelerate and rear for the exit; then a progression through all 3 to emphasise the path the hand takes. The rest of the set is simple and steady.
Thursday, 19th November 2015 – Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m Front crawl kick on 15s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – 25m kick only, 25m stroke – on 15s rest | |
| 100m Front crawl | ||
| 4x | 50m Front crawl – hard; 1st 15m kick only – on 20s rest | |
| 1,000m | ||
| Main Set | ||
| 3x | 100m Front crawl – steady – on 10s rest | |
| 50m Front crawl – mod/hard – on 30s rest | ||
| 3x | 100m Front crawl – steady – on 10s rest | |
| 50m Front crawl – hard – on 30s rest | ||
| 3x | 100m Front crawl – steady – on 10s rest | |
| 50m Front crawl – hard – on 30s rest | ||
| 3x | 100m Front crawl – steady – on 10s rest | |
| 50m Front crawl – hard – on 30s rest | ||
| 2,400m | ||
| Main Set 2 | ||
| 2x | 50m Backstroke on 15s rest | |
| 2x | 50m Backstroke kick on 15s rest | |
| 2x | 50m Backstroke – single arm – on 15s rest | |
| 100m Backstroke on 20s rest | ||
| 2x | 50m Fly kick on 15s rest | |
| 100m Backstroke on 20s rest | ||
| 2x | 50m Fly kick on 15s rest | |
| 100m Backstroke on 20s rest | ||
| 3,200m | ||
| Cool Down | ||
| 200m Choice – mix strokes | ||
| 2,600m – 3,400m | ||
After a straightforward crawl focussed main set we finished the full session with more work on backstroke and some introductory fly. Just the kick for now, but we’ll be working through to the full stroke in time.
