Weekly Swim Sets: Friday, 10th June 2016
This week's triathlon swim session plans - a big block of threshold 100s and some work on kicking
This week’s triathlon swim sessions focussed on some quality work with a set of threshold 100 efforts and mixed some kick practice into the longer endurance set.
Warm Up | ||
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300m Front crawl | ||
2x | 50m Front crawl – 6-1-6 drill 50m Front crawl – 6-3-6 drill 50m Front crawl |
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100m Front crawl – pull | ||
4x | 25m Front crawl – hard – on 10s rest | |
800m | ||
Main Set | ||
4x | 100m Front crawl – moderate/hard On a turn around allowing 10s rest |
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100m Front crawl – pull – last in plus 20s | ||
4x | 100m Front crawl – moderate/hard On a turn around allowing 15s rest |
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100m Front crawl – pull – last in plus 20s | ||
4x | 100m Front crawl – moderate/hard On a turn around allowing 20s rest |
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100m Front crawl – pull – last in plus 20s | ||
4x | 100m Front crawl – hard On a turn around allowing 25s rest |
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100m Front crawl – pull – last in plus 20s | ||
2,800m | ||
Cool Down | ||
100m Choice – easy | ||
2,900m |
This Wednesday’s main set increases the turn around on each block of four 100s to help the swimmers maintain the quality of effort. Times started tight though, only allowing for 10s of rest between each effort.
Warm Up | ||
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300m Front crawl | ||
2x | 50m Front crawl – 25m kick, 25m stroke – on 10s rest | |
100m Front crawl – emphasise kick | ||
2x | 50m Front crawl kick – on 10s rest | |
100m Front crawl – emphasise kick | ||
100m Front crawl kick | ||
100m Front crawl – emphasise kick | ||
900m | ||
Main Set | ||
3-5x | 400m Front crawl – pull – on 30s rest 2x 50m Front crawl – hard, emphasise kick – on 20s rest |
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2,400m – 3,400m | ||
Cool Down | ||
200m Choice – easy | ||
2,600m – 3,600m |
It never hurts to mix in some kick practice. I don’t want to over do it though so we stick with some kick work in the warm up and make sure we use the kick during each hard 50 in the main set. Not endless lengths of kick, but a reminder that your legs are involved in the swim.