As usual, this week’s pair of triathlon swim session plans work on a few areas: kick, catch, intensive aerobic conditioning and endurance. It’s the time of year when I want to be sure my swimmers are working hard in the sessions so I use turn around times and a mix of paces to keep them moving.
Wednesday, 18th May 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 4x | 25m Front crawl kick – on 10s rest | |
| 200m Front crawl – pull | ||
| 2x | 50m Front crawl kick – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – hard; strong kick – on 15s rest | |
| 900m | ||
| Main Set | ||
| 6x | 100m Front crawl – on turn around allowing 15-20s rest | |
| 2x | 200m Front crawl – on turn around allowing 25-30s rest | |
| 6x | 100m Front crawl – on turn around allowing 10-15s rest | |
| 2,500m | ||
| Cool Down | ||
| 100m Choice – easy | ||
| 2,600m | ||
Progressing from last week’s session I extended the intervals out to a couple of 200s in the middle of the main set. The turn around is fairly comfortable on those and the first block of 100s; then, with 1,000m done, the final set of 100s tighten up.
Thursday, 19th May 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl – on 10s rest | |
| 2x | 50m As 25m fist drill, 25m front crawl – on 10s rest | |
| 2x | 50m As 25m doggy paddle, 25m front crawl – on 10s rest | |
| 2x | 50m As 25m fist drill, 25m front crawl – on 10s rest | |
| 2x | 50m Front crawl – building – on 10s rest | |
| 900m | ||
| Main Set | ||
| 4-6x | 200m Front crawl – pull – on 30s rest 2x 50m Front crawl – building – on 20s rest 2x 50m Front crawl – hard – on 30s rest |
|
| 2,500m – 3,300m | ||
| Cool Down | ||
| 2x | 50m As 25m fist drill, 25m front crawl – on 10s rest | |
| 100m Choice – easy | ||
| 2,700m – 3,500m | ||
Thursday’s session put more emphasis on catch technique and endurance. The main set is long, but involved a lot of variation in pace to keep the effort focussed.
