Weekly Swim Sets: Friday, 18th December 2015
This week's pair of coached triathlon swim sessions for the off season.
This week’s pair of triathlon swim sessions see some kicking (front crawl and fly) plus the return of the pull buoy after a couple of month’s absence. The main sets involve plenty of metres with a small dash of speed, but the focus is on consistency and quality.
Wednesday, 16th December 2015 – Swim Session
| Warm Up | ||
|---|---|---|
| 4x | 100m Front crawl on 10s rest 25m Front crawl kick on 10s resr |
|
| 2x | 100m Front crawl on 10s rest 50m Front crawl kick on 10s resr |
|
| 100m Front crawl on 10s rest | ||
| 100m Front crawl kick on 10s rest | ||
| 1,000m | ||
| Main Set | ||
| 3-4x | 300m Front crawl – pull, steady – on 40s rest 2x 50m Front crawl – building – on 20s rest |
|
| 2,200m – 2,600m | ||
| Cool Down | ||
| 2x | 50m Front crawl kick on 10s rest | |
| 100m Choice | ||
| 2,400m – 2,800m | ||
Lot’s of kicking mixed through the warm up and then into a pull buoy based main set. Very simple and there’s not much more I can add about this one!
Thursday, 17th December 2015 – Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl on 10s 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 | ||
| 4x | 400m Front crawl – on 30s rest | |
| 2,500m | ||
| Main Set 2 | ||
| 2x | 50m Backstroke on 10s rest | |
| 2x | 50m Backstroke – 6-3-6 drill – on 10s rest | |
| 100m Backstroke | ||
| 2x | 50m Fly kick on 15s rest | |
| 100m Backstroke | ||
| 2x | 50m Fly kick on 15s rest | |
| 100m Backstroke | ||
| 3,200m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,700m – 3,400m | ||
I started Thursday’s session with some work on the catch through repeated doggy paddle drills. Then a main set of 400s where we also worked a little on stroke rhythm using a Tempo trainer. We finished the long set with more backstroke practice and a small amount of fly kick.
