This week’s triathlon swim sessions focus on endurance with a long descending ladder and open water skills.
Wednesday, 6th July 2016 – BAD Tri Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl – sighting practice | ||
| 2x | 50m Front crawl – 25m head out, 25m stroke – on 10s rest | |
| 200m Front crawl – sighting practice | ||
| 200m Front crawl – 100m Breathing left, 100m breathing right | ||
| 2x | 50m Front crawl – building – on 10s rest | |
| 900m | ||
| Main Set | ||
| 3x | 400m Front crawl – drafting, switch lead every 50m – on 45s rest 100m Front crawl – hard, no push off – on 20s rest |
|
| 2,400m | ||
| Cool Down | ||
| 200m Front crawl – sighting practice | ||
| 2,600m | ||
Wednesday’s session covered a broad mix of open water skills – sighting, breathing, drafting and race starts. Heads up front crawl is great for highlighting the impact of raising the head and chest on body position, for sighting itself we want to minimise that lift.
Thursday, 7th July 2016 – BAD Tri Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 100m Front crawl – 50m 6-1-6 drill, 50m stroke – on 15s | ||
| 100m Front crawl – 50m 6-3-6 drill, 50m stroke – on 15s | ||
| 100m Front crawl | ||
| 3x | 50m Front crawl – descending – on 15s rest Easy, steady, hard |
|
| 50m Front crawl – easy | ||
| 900m | ||
| Main Set | ||
| 600m Front crawl – on 60s rest | ||
| 500m Front crawl – on 50s rest | ||
| 400m Front crawl – on 40s rest | ||
| 300m Front crawl – on 30s rest | ||
| 200m Front crawl – on 20s rest | ||
| 100m Front crawl | ||
| 3,000m | ||
| Main Set 2 | ||
| 4-8x | 50m Front crawl – on 25s rest Odd: easy; Even: hard |
|
| 3,200m – 3,400m | ||
| Cool Down | ||
| 200m Choice | ||
| 3,400m – 3,600m | ||
A very simple endurance set – a long ladder descending from 600 to 100. The aim is to maintain pace throughout and not to set off too fast in the 600 and slow by the time you hit 100. I find the gradual shortening of the reps helps keep motivation and the set seems to get easier as it goes on.
