Weekly Swim Sets: Friday, 25th March 2016
Here’s this week’s pair of triathlon swim sets – both focussed more on volume and endurance. I’m never sure if the main concern with an 800 is having to swim for that long without a break or having to keep count up to 32 lengths.
Wednesday, 23rd March 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 250m Front crawl | ||
| 2x | 50m Front crawl – 6-3-6 drill – on 10s rest | |
| 250m Front crawl – pull | ||
| 2x | 50m Front crawl – 6-3-6 drill – on 10s rest | |
| 250m Front crawl – building | ||
| 2x | 50m Front crawl – hard – on 20s rest | |
| 1,050m | ||
| Main Set | ||
| 100m Front crawl – easy – on 15s rest | ||
| 200m Front crawl – building – on 30s rest | ||
| 800m Front crawl – pull, steady – on 45s rest | ||
| 200m Front crawl – hard – on 30s rest | ||
| 100m Front crawl – easy – on 15s rest | ||
| 2,450m | ||
| Cool Down | ||
| 150m Choice – easy | ||
| 2,600m | ||
Another straight forward session this week. Some practice of body position and rotation with the 6-3-6 drill in the warm up and then into a main set centred around a long 800 rep. A little bit of intensity too, more so for the fastest lanes who gained some additional 50s for completing the session early.
Thursday, 24th March 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 2x 50m As 25m Broken Arrow drill, 25m Front crawl – on 10s rest 100m Front crawl |
|
| 4x | 50m Front crawl – 25m hard, 25m easy – on 15s rest | |
| 900m | ||
| Main Set | ||
| 400m Front crawl – on 40s rest | ||
| 2x | 300m Front crawl – on 30s rest | |
| 3x | 200m Front crawl – on 20s rest | |
| 4x | 100m Front crawl – on 10s rest | |
| 2,900m | ||
| Main Set 2 | ||
| 2x | 50m Fly kick – on 15s rest | |
| 2x | 50m Fly – biondi drill/stroke – on 15s rest | |
| 2x | 50m Fly – single arm – on 15s rest | |
| 2x | 50m Fly – biondi drill/stroke – on 15s rest | |
| 3,300m | ||
| Cool Down | ||
| 100m Choice – easy | ||
| 3,400m | ||
The warm up worked on the recovery of the stroke using broken arrow drill to open the shoulders, get the elbow high and promote good hand entry. After that a long main set follow, 2,000m in total at a consistent pace throughout. We skipped the fly work this week and finished with some 50 reps (like Wednesday as it happens) at a variety of paces.
