Weekly Swim Sets: Friday, 27th May 2016
This week's triathlon swim session plans - scull, more pull and sprinting
This week’s pair of swim plans mix pull with some hard efforts and sprinting. Solid in-season sets for conditioning and keeping good swim form.
Wednesday, 25th May 2016 – BAD Tri Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m As 25m front scull, 25m front crawl – on 10s rest Pull |
|
| 2x | 50m As 25m mid scull, 25m front crawl – on 10s rest Pull |
|
| 2x | 50m As 25m rear scull, 25m front crawl – on 10s rest Pull |
|
| 2x | 50m As 25m progressive scull, 25m front crawl – on 10s rest Pull |
|
| 100m Front crawl | ||
| 2x | 50m Front crawl – 25m hard, 25m easy – on 10s rest | |
| 900m | ||
| Main Set | ||
| 3x | 400m Front crawl – pull – on 40s rest 4x 25m Front crawl – best effort – on 15s rest |
|
| 2,400m | ||
| Cool Down | ||
| 200m Choice – easy | ||
| 2,600m | ||
A warm up of scull drills opened this session. Good sculling gives feedback on hand position through the stroke, but in a group setting it’s a challenge to make sure the sculling is good. I like to use a pull buoy with the scull to ensure kick isn’t used to add forward momentum; it all comes from the scull.
Thursday, 26th May 2016 – BAD Tri Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m Front crawl – 25m catch up, 25m stroke – on 10s rest | |
| 2x | 50m Front crawl – 25m half catch up, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 4x | 50m Front crawl – building – on 10s rest | |
| 900m | ||
| Main Set | ||
| 4-6x | 200m Front crawl – pull – on 30s rest 100m Front crawl – building – on 30s rest 100m Front crawl – hard – on 40s rest |
|
| 2,500m – 3,300m | ||
| Cool Down | ||
| 200m Choice – easy | ||
| 2,700m – 3,500m | ||
Thursday’s long session did a small amount of work on stroke timing during the warm up. The main set built on the previous week, taking the same pull rep, but extending the building and hard efforts over 100m.
