Weekly Swim Sets: Friday, 9th September 2016
This week's pair of triathlon swim plans with a mix of intensive aerobic conditioning and endurance work.
This week’s pair of triathlon swim sessions coached for BAD Tri cover both intensive aerobic conditioning and steadier endurance work. Drills work on body balance, rotation and the catch.
Wednesday, 7th September 2016 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m Front crawl – side kick – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – 25m 6-1-6 drill, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – 25m 6-1-6 drill, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 900m | ||
| Main Set | ||
| 3x | 100m Front crawl – on a turn around allowing roughly 15s rest | |
| 4x | 50m Front crawl – on a turn around allowing 5-10s rest | |
| Repeat set 3-4 times | ||
| 2,400m – 2,900m | ||
| Cool Down | ||
| 100m Choice | ||
| 2,500m – 3,000m | ||
A set of body balance and rotation drills opened up Wednesday’s set. After that relatively sedate start the main set was made up of rounds of threshold or faster 100s and 50s.
Thursday, 8th September 2016 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 4x | 50m Front crawl – 25m doggy paddle, 25m front crawl – on 10s rest | |
| 100m Front crawl | ||
| 200m Front crawl – alternate 50m fist drill, 50m stroke | ||
| 100m Front crawl | ||
| 900m | ||
| Main Set | ||
| 4x | 400m Front crawl – last 50m hard – on 40s rest | |
| 2,500m | ||
| Main Set 2 | ||
| 2-4x | 2x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest 2x 50m Front crawl – building – on 10s rest |
|
| 2,900m – 3,300m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,700m – 3,500m | ||
A steadier session on Thursday. Drills working on the catch with doggy paddle to practice high elbow mechanics and fist drill to encourage that in the stroke. The main set was simply 400s with a lift of pace for the final length. For those staying the full 90 minutes we finished with 50s mixing drill work with some light speed work.
