Weekly Swim Sets: Friday, 3rd June 2016
This week's triathlon swim plans - open water skills, endurance and some hard efforts.
This week’s triathlon swim session plans include my monthly open water session where we practice a variety of open water skills in the pool and an endurance session mixing 200s of pull with harder efforts.
Wednesday, 1st June 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl – sighting practice | ||
| 2x | 100m Front crawl – 50m head out, 50m normal – on 15s rest | |
| 100m Front crawl – breathe left | ||
| 100m Front crawl – breathe right | ||
| 2x | 50m Front crawl – building – on 10s rest | |
| 900m | ||
| Main Set | ||
| 3-4x | 300m Front crawl – drafting – on 30s rest 4x25m Front crawl – hard, no push off – on 15s rest |
|
| 2,100m – 2,500m | ||
| Cool Down | ||
| 100m Front crawl – breathe left | ||
| 100m Front crawl – breathe right | ||
| 2,300m – 2,700m | ||
Wednesday’s session was the monthly open water skills set. A variation on previous sets we covered sighting, breathing, drafting and race starts over the hour.
Thursday, 2nd June 2016 – Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m Front crawl – 25m finger drag, 25m stroke – on 10s rest | |
| 2x | 50m Front crawl – 25m hand drag, 25m stroke – on 10s rest | |
| 2x | 50m Front crawl – 25m front scull, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – 25m easy, 25m hard – on 10s rest | |
| 900m | ||
| Main Set | ||
| 3x | 200m Front crawl – pull – on 30s rest 200m Front crawl – building – on 40s rest |
|
| 1-3x | 200m Front crawl – pull – on 30s rest 200m Front crawl – hard – on 50s rest |
|
| 2,500m – 3,300m | ||
| Cool Down | ||
| 2x | 50m Front crawl – 25m finger drag, 25m stroke – on 10s rest | |
| 100m Choice | ||
| 2,700m – 3,500m | ||
Thursday’s session opened with drills focussed on recovery and the initial hand placement in the stroke. The main set was simpler, mixing 200 pull with 200 efforts. A tough session overall, we’re only just stepping up to harder reps over 100.
