Weekly Swim Sets: Friday, 4th December 2015
This week's collection of coached triathlon swim session plans
Here’s this week’s pair of triathlon swim session plans coached for the local tri club. As usual for the time of year we open with some drill work through the warm up and then focus on a consistent block of swimming for the main set.
Wednesday, 2nd December 2015 – Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m Front crawl – 6-1-6 drill – on 15s rest | |
| 2x | 50m Front crawl – 6-3-6 drill – on 15s rest | |
| 100m Front crawl | ||
| 4x | 25m Front crawl – unco drill – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – 25m easy, 25m hard – on 15s rest | |
| 900m | ||
| Main Set | ||
| 50m Front crawl on 10s rest | ||
| 50m Front crawl on 10s rest 100m Front crawl on 15s rest |
||
| 50m Front crawl on 10s rest 100m Front crawl on 15s rest 150m Front crawl on 20s rest |
||
| 50m Front crawl on 10s rest 100m Front crawl on 15s rest 150m Front crawl on 20s rest 200m Front crawl on 25s rest |
||
| 50m Front crawl on 10s rest 100m Front crawl on 15s rest 150m Front crawl on 20s rest 200m Front crawl on 25s rest 250m Front crawl on 30s rest |
||
| 2,650m | ||
| Cool Down | ||
| 200m Choice – mix strokes | ||
| 2,850m | ||
Wednesday’s drills worked on body position, rotation and finally elements of the catch and timing. The main set features one of my favourite patterns for getting metres done – a gradual ladder.
Thursday, 3rd December 2015 – Swim Session
| Warm Up | ||
|---|---|---|
| 3x | 200m Front crawl on 20s rest 50m Front crawl – 25m fist drill, 25m stroke – on 10s rest 50m Front crawl – building – on 10s rest |
|
| 900m | ||
| Main Set | ||
| 3-6x | 200m Front crawl – last 50m building – on 30s rest | |
| 3x | 200m Front crawl – last 100m building – on 30s rest | |
| 2,100m – 2,700m | ||
| Main Set 2 | ||
| 2x | 50m Backstroke on 15s rest | |
| 2x | 50m Backstroke – 6-1-6 drill – on 15s rest | |
| 100m Backstroke | ||
| 2x | 50m Fly kick on 10s rest | |
| 2x | 50m Fly kick – breaststroke arms – on 10s rest | |
| 100m Backstroke | ||
| 2,700m-3,300m | ||
| Cool Down | ||
| 200m Choice – easy | ||
| 2,900m – 3,500m | ||
A set built around 200s for Thursday with a little variation in pace to keep things interesting. The warm up is also simple and repetitive this week with some light catch work in the form of fist drill.
