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.
