Weekly Swim Sets: Friday, 23rd September 2016
This week's triathlon swim sets with more drill work for the catch and some a long endurance set
This week’s sets can be divided into a session focussed on the catch and a session primarily about endurance. All steady swim work this week (apart form a few sprint I threw in at the end on Thursday) with a focus on the stroke.
Wednesday, 21st September 2016 – Triathlon Swim Session
Warm Up | ||
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400m Front crawl | ||
100m Front crawl – alternate 25m fist drill, 25m stroke | ||
4x | 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest | |
100m Front crawl | ||
2x | 50m Front crawl – building – on 10s rest | |
900m | ||
Main Set | ||
4-6x | 200m Front crawl – pull – on 30s rest 100m Front crawl – alternate 25m fist drill, 25m stroke – on 20s rest |
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2,100m – 2,700m | ||
Cool Down | ||
2x | 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest | |
100m Front crawl – easy | ||
100m Choice | ||
2,400m – 3,000m |
Continuing on from the previous week I kept the focus on the catch, continuing with doggy paddle drills, but adding in fist drills to help emphasise the role of the forearm and high elbow.
Thursday, 22nd September 2016 – Triathlon Swim Session
Warm Up | ||
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300m Front crawl | ||
2x | 2x 50m Front crawl – 25m straight arm recovery, 25m stroke – on 10s rest 100m Front crawl 2x 50m Front crawl – 25m broken arrow drill, 25m stroke – on 10s rest |
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100m Front crawl | ||
1,000m | ||
Main Set | ||
100m Front crawl – on 20s rest | ||
100m Front crawl – on 20s rest 200m Front crawl – on 25s rest |
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100m Front crawl – on 20s rest 200m Front crawl – on 25s rest 300m Front crawl – on 30s rest |
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100m Front crawl – on 20s rest 200m Front crawl – on 25s rest 300m Front crawl – on 30s rest 400m Front crawl |
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3,000m | ||
Cool Down | ||
2x | 50m Front crawl – 25m broken arrow drill, 25m stroke – on 10s rest | |
100m Front crawl – easy | ||
200m Choice | ||
3,400m |
The warm up worked on stroke recovery using straight arms to get the elbow high and promote rotation, then transitioning to broken arrow to introduce a bend and a clean hand entry. The main set was 2,000m broken down into smaller chunks.
More Triathlon Swim Sessions