This week’s pair of triathlon swim sessions plans – some work on feel for the water and the catch, more volume work through the main set. We’re coming into season now so the focus will soon shift a little. Expect open water technique and more control over turn around time in the pool.
Wednesday, 30th March 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front Crawl | ||
| 2x | 50m As 25m front scull, pull buoy; 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m As 25m mid scull, pull buoy; 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m As 25m rear scull, pull buoy; 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 900m | ||
| Main Set | ||
| 3x | 200m Front crawl – on 30s rest 1-3: Pull |
|
| 3x | 200m Front crawl – on 30s rest 1-2: Pull 3: Building |
|
| 3x | 200m Front crawl – on 30s rest 1: Pull 2: Building 3: Hard |
|
| 2,700m | ||
| Cool Down | ||
| 100m Choice | ||
| 2,800m | ||
Sculling with a pull buoy means it all comes down to what you do with your hands; no cheating. For the main set there was more pull buoy work this week, this time over sets of 200s.
Thursday, 31st March 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 4x | 50m as 25m doggy paddle; 25m front crawl – on 10s rest | |
| 100m Front crawl | ||
| 2x | 100m Front crawl – building – on 20s rest | |
| 900m | ||
| Main Set | ||
| 2-3x | 400m Front crawl – steady – on 40s rest 3x 100m Front crawl – descending – on 20s rest |
|
| 2,300m – 3,000m | ||
| 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 | |
| 2,700m – 3,400m | ||
| Cool Down | ||
| 100m Choice – easy | ||
| 2,800m – 3,500m | ||
Thursday’s warm up focussed on the catch with lots of doggy paddle work (we did a couple of extra reps). Then it shifted to volume through a big main set mixing a 400 with a descending set of 100s for some speed. We skipped the fly to finish and did a little work on crawl kick instead.
