There’s a variety of drills in this week’s pair of triathlon swim plans. Wednesday’s group move on to work on body balance and rotation and Thursday returns to some work on the catch.
Wednesday, 5th October 2016 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 4x | 50m Front crawl – side kick, swap side on 25m – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – 6-1-6 drill – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – building – on 10s rest | |
| 900m | ||
| Main Set | ||
| 100m Front crawl – pull buoy at ankles – on 20s rest | ||
| 100m Front crawl – on 15s rest | ||
| 200m Front crawl – pull buoy at ankles – on 30s rest | ||
| 200m Front crawl – on 25s rest | ||
| 300m Front crawl – pull buoy at ankles – on 40s rest | ||
| 300m Front crawl – on 35s rest | ||
| If times allows | ||
| 400m Front crawl – pull buoy at ankles – on 50s rest | ||
| 400m Front crawl – on 45s rest | ||
| 2,100m – 2,900m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,300m – 3,100m | ||
Some simple drills for body balance (side kicking), leading into rotation (6-1-6) form the warm up. The main set reinforces body position and encourages core control with a pull buoy held at the ankles.
Thursday, 6th October 2016 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 200m Front crawl – alternating 50m fist drill, 50m stroke | ||
| 100m Front crawl | ||
| 4x | 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 1,000m | ||
| Main Set | ||
| 3-5x | 4x 50m Front crawl – consistent pace – on 20s rest 200m Front crawl – steady – on 30s rest |
|
| Increase pace of 50s each time through the set. | ||
| 2,200m – 3,000m | ||
| Main Set 2 | ||
| 4x | 50m Front crawl – building – on 20s rest 50m Back kick – on 20s rest |
|
| 2,600m – 3,400m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,400m – 3,600m | ||
Thursday warm up is a classic catch set. Some fist drill to get a feel for using the forearm and how important the hand is for propulsion, then doggy paddle to practice catch mechanics. The main set mixed some slightly faster paces 50s with steady swimming.
