This week’s triathlon swim sessions consisted of the monthly open water practice set on Wednesday and a challenging endurance set on Thursday.
Wednesday, 3rd August 2016 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl – sighting on odd lengths | ||
| 2x | 100m Front crawl – breathe to left – on 15s rest 100m Front crawl – breathe to right – on 15s rest |
|
| 4x | 25m Front crawl – hard to easy – on 10s rest No push offs |
|
| 900m | ||
| Main Set | ||
| 300m Front crawl – drafting – on 30s rest Change lead each 50m |
||
| 2x | 50m Front crawl – hard – 20s rest No push offs |
|
| Repeat set 3-4 times | ||
| 2,100m – 2,500m | ||
| Cool Down | ||
| 100m Front crawl – breathe to left – on 15s rest | ||
| 100m Front crawl – breathe to right – on 15s rest | ||
| 100m Choice | ||
| 2,400m – 2,800m | ||
Once per month in season I give my Wednesday group and open water skills session like the above. The format doesn’t deviate too much – some sighting practice, possibly some breathing practice and a main set that focusses on drafting and race starts.
Thursday, 4th August 2016 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl – easy | ||
| 2x | 50m Front crawl – 25m fist drill, 25m stroke – on 10s rest | |
| 2x | 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – 25m fist drill, 25m stroke – on 10s rest | |
| 2x | 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 900m | ||
| Main Set | ||
| 3-5x | 400m Front crawl – pull – on 40s rest 200m Front crawl – hard – on 40s rest |
|
| 2,700m – 3,700m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,900m – 3,900m | ||
Thursday’s session was a routine endurance set, it builds on the previous three weeks. Each session has mixed 400m pull with extending hard efforts. This week we reached the pinnacle with 200m hard between each 400m rep.
