Weekly Swim Sets: Friday, 22nd January 2016
This week's pair of triathlon swim training plans with a mix of intensities and work with the pull buoy
This week’s sessions continued January’s themes with a mix of intensity, not too much of it hard, and some quality time with the pull buoy.
Wednesday, 20th January 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 4x | 25m Front scull drill, pull on 10s rest | |
| 100m Front crawl | ||
| 4x | 50m As 25m doggy paddle, pull; 25m front crawl, pull – on 10s rest | |
| 100m Front crawl | ||
| 4x | 25m Front crawl – hard – on 10s rest | |
| 900m | ||
| Main Set | ||
| 300m Front crawl – easy – on 40s rest | ||
| 300m Front crawl – steady – on 40s rest | ||
| 300m Front crawl – hard – on 40s rest | ||
| 300m Front crawl – pull – on 40s rest | ||
| If time… | ||
| 300m Front crawl – pull – on 40s rest | ||
| 2,100m – 2,400m | ||
| Cool Down | ||
| 2x | 50m As 25m doggy paddle, pull; 25m front crawl, pull – on 10s rest | |
| 2x | 25m Front scull drill, pull on 10s rest | |
| 150m Choice | ||
| 2,400m – 2,700m | ||
Continuing on from previous sessions the main set moves up to 300m reps, repeating the previous pattern of easy, steady, hard and pull work. Around this the sessions focussed on catch drills using sculling and doggy paddle drills.
Thursday, 21st January 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m Front crawl – single arm drill, swap arm at 25m – on 10s rest | |
| 2x | 50m Front crawl – 6-1-6 drill – on 10s rest | |
| 2x | 50m Front crawl – 6-3-6 drill – on 10s rest | |
| 100m Front crawl | ||
| 4x | 50m Front crawl – building – on 10s rest | |
| 900m | ||
| Main Set | ||
| 3-4x | 200m Front crawl – pull, steady – on 40s rest 4x 50m Front crawl – building on 15s rest |
|
| 2,100m – 2,500m | ||
| Main Set 2 | ||
| 100m Backstroke – easy | ||
| 2x | 50m Fly kick on 10s rest | |
| 2x | 50m Fly – Biondi drill – on 10s rest | |
| 100m Backstroke – easy | ||
| Repeat set if time allows | ||
| 2,500m – 3,300m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,300m – 3,500m | ||
A poor turn out, one swimmer, on Thursday morning meant I went off plan. We did the main set, but spent a lot longer on the warm up and individual drill work to develop a better catch. A good session which saw some real improvements in the swimmer’s stroke.
