Weekly Swim Sets: Friday, 11th December 2015
This week’s pair of triathlon swim session plans have shorter reps with a big set of 50s and mixed strokes as Thursday’s group used the backstroke they’ve been working on throughout the session.
Wednesday, 9th December 2015 – Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 3x | 50m Front crawl – catch up – on 5s rest 50m Front crawl on 10s rest |
|
| 8x | 25m Front crawl – building hard – on 10s rest | |
| 900m | ||
| Main Set | ||
| 5x | 50m Front crawl – easy – on 5s rest | |
| 5x | 50m Front crawl – steady – on 10s rest | |
| 5x | 50m Front crawl – hard – on 15s rest | |
| 5x | 50m Front crawl – steady – on 10s rest | |
| 5x | 50m Front crawl – easy – on 5s rest | |
| 2,150m | ||
| Cool Down | ||
| 2x | 50m Front crawl – kick – on 10s rest | |
| 100m Front crawl | ||
| 100m Choice (not front crawl) | ||
| 2,450m | ||
A simple session overall, but the main set is deceptively challenging, especially if you’re in the faster lanes and got a second block of 5x 50m hard in the middle of it. Using 50s helped keep the quality high during the session and let swimmers focus on technique in the easier reps.
Thursday, 9th December 2015 – Swim Session
| Warm Up | ||
|---|---|---|
| 4x | 100m Front crawl on 10s rest 50m Backstroke on 10s rest 100m Front crawl on 10s rest |
|
| 1,000m | ||
| Main Set | ||
| 4x | 3x 100m Front crawl – moderate – on 20s rest 2x 50m Backstroke – easy – on 10s rest |
|
| 2,600m | ||
| Main Set 2 | ||
| 100m Backstroke | ||
| 2x | 50m Backstroke – 6-3-6 drill – on 15s rest | |
| 100m Backstroke | ||
| 2x | 50m Fly kick – on 15s rest | |
| 2x | 50m Fly kick, breaststroke arms – on 15s rest | |
| 100m Backstroke | ||
| 3,200m | ||
| Cool Down | ||
| 200m Choice – easy | ||
| 3,400m | ||
The pool was cold so it was a good job I set a largely continuous swim this week. For some off season variety I’ve been working on backstroke with the Thursday group and today I incorporated it into the entire session; warm up and the main set both contain lengths of backstroke to break up the front crawl. We went off plan to finish and started to work on breaststroke technique.
