Weekly Swim Sets: Friday, 21st October 2016
This week's pair of triathlon swim plans - body balance and rotation drills plus a lot of 50s
This week’s pair of triathlon swim plans have a focus on body position and rotation and break down a long set into 50s to maintain quality over the duration.
Wednesday, 19th October 2016 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 4x | 25m Front crawl – torpedo drill – on 10s rest | |
| 100m Front crawl | ||
| 4x | 50m Front crawl – 6-3-6 drill – on 10s rest | |
| 100m Front crawl | ||
| 900m | ||
| Main Set | ||
| 4-6x | 100m Front crawl – pull @ ankles – on 20s rest 4x 50m Front crawl – odds: hard; evens: easy – on 15s rest |
|
| 2,100m – 2,700m | ||
| Cool Down | ||
| 2x | 25m Front crawl – torpedo drill – on 10s rest | |
| 100m Front crawl | ||
| 100m Choice | ||
| 2,400m – 3,000m | ||
More work on rotation in particular. The torpedo drill gets swimmers to use their hips and core as the driving force behind rotation as the shoulders remain fixed. Then a regular set of 6-3-6 drill to apply that rotation within the stroke.
Thursday, 20th October 2016 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 300m Front crawl – every 3rd length harder | ||
| 300m Front crawl – every 2nd length harder | ||
| 900m | ||
| Main Set | ||
| 10x | 50m Front crawl – on 10s rest 1-4, 6-9: Easy 5, 10: Hard |
|
| 10x | 50m Front crawl – on 10s rest 1-3, 6-8: Easy 4-5, 9-10: Hard |
|
| 10x | 50m Front crawl – on 10s rest 1-2, 6-7: Easy 3-5, 8-10: Hard |
|
| 10x | 50m Front crawl – on 10s rest 1, 6: Easy 2-5, 7-10: Hard |
|
| 2,900m | ||
| Cool Down | ||
| 400m Front crawl – easy | ||
| 3,300m | ||
Breaking up the 2K main set into reps of 50m with rest between them helps ensure higher quality over the distance. It worked well in this set with swimmers maintaining pace for their hard efforts through to the final block of 10.
