This week’s triathlon swim plans are split between a set of consistent, threshold 200s and a more varied and longer set of 100s. We also drilled a mix of stroke recovery and hand placement along with body position and rotation.
Wednesday, 17th August 2016 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 2x 50m Front crawl – 25m finger drag, 25m stroke – on 10s rest 2x 50m Front crawl – 25m hand drag, 25m stroke – on 10s rest 50m Front crawl |
|
| 900m | ||
| Main Set | ||
| 6-9x | 200m Front crawl On a turn around allowing 20s rest |
|
| 2,100m – 2,700m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,300m – 2,900m | ||
A simple, but tough session – threshold 200s on a tight enough turn around to allow around 20s rest, but not more. Before that some drills to work on recovery and most importantly ensuring good hand placement to set up a good stroke.
Thursday, 18th August 2016 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 100m Front crawl – 50m 6-1-6 drill, 50m stroke – on 10s rest | |
| 2x | 100m Front crawl – 50m 6-3-6 drill, 50m stroke – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – building – on 10s rest | |
| 900m | ||
| Main Set | ||
| 4-6x | 100m Front crawl – pull – on 10s rest 100m Front crawl – steady – on 10s rest 100m Front crawl – pull – on 10s rest 100m Front crawl – hard – on 10s rest |
|
| Increase rest by 5s each time through the block | ||
| 2,500m – 3,300m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,700m – 3,500m | ||
A little more variety to Thursday’s plans with the main set consisting of a mix of different 100s. As the set progresses the rest increases allowing the swimmers to maintain focus and quality as the session goes on.
