Weekly Swim Sets: Friday, 28th October 2016
This week's pair of triathlon swim sets were entirely focussed on rotation and body balance.
Lots of work on body position, balance and rotation in this week’s triathlon swim sets. Both sessions worked through some classic drills for rotation and balance in the stroke.
Wednesday, 26th October 2016 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m Front crawl – side kick – on 10s rest | |
| 4x | 25m Front crawl – torpedo kick – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – 6-3-6 drill – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – building – on 10s rest | |
| 900m | ||
| Main Set | ||
| 5x | 50m Front crawl – on a turn around allowing 20s rest | |
| 200m Front crawl – ankle pull – on 30s rest | ||
| 5x | 50m Front crawl – on a turn around allowing 15s rest | |
| 200m Front crawl – ankle pull – on 30s rest | ||
| 5x | 50m Front crawl – on a turn around allowing 10s rest | |
| 200m Front crawl – ankle pull – on 30s rest | ||
| 5x | 50m Front crawl – on a turn around allowing 5s rest | |
| 2,500m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,700m | ||
Torpedo kick is proving an effective drill – I can tell from the complaints – it’s not easy controlling the rotation and driving it from the core. For the main set I wanted a bit more intensity this week, so used some 50s on fixed turn around to work the pace.
Thursday, 27th October 2016 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 4x | 50m Front crawl – 25m 6-1-6 drill, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 4x | 50m Front crawl – 25m 6-3-6 drill, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 900m | ||
| Main Set | ||
| 2x | 400m Front crawl – on 30s rest 300m Front crawl – on 25s rest 200m Front crawl – 20s rest 100m Front crawl |
|
| Maintain an even pace throughout the set | ||
| 2,900m | ||
| Main Set 2 | ||
| 4x | 50m Front crawl – hard – on 5s rest 50m Front crawl – easy – on 20s rest |
|
| 3,300m | ||
| Cool Down | ||
| 200m Choice | ||
| 3,100m – 3,500m | ||
The classic combination of 6-1-6 and 6-3-6 for the warm up, a chance to manage balance and focus on rotation as part of the stroke. A very simple main set – a couple of turns through a descending ladder form 400m down to 100m.
