Weekly Swim Sets: Friday, 4th November 2016
This week's triathlon swim plans with a focus on elements of the catch and some endurance work
This week’s pair of triathlon swim plans continue to work on the front of the stroke with scull and doggy paddle making up the majority of drill work for my swimmers.
Wednesday, 2nd November 2016 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 4x | 25m Front crawl – torpedo drill – on 10s rest | |
| 100m Front crawl | ||
| 4x | 25m Front crawl – front scull; pull – on 10s rest | |
| 100m Front crawl | ||
| 4x | 25m Front crawl – building – on 10s rest | |
| 900m | ||
| Main Set | ||
| 6-8x | 100m Front crawl – steady – on 30s rest 2x 25m Front crawl – front scull; pull – on 10s rest 25m Front crawl – hard – on 15s rest |
|
| 2,100m – 2,500m | ||
| Cool Down | ||
| 4x | 25m Front crawl – torpedo drill – on 10s rest | |
| 100m Front crawl | ||
| 100m Choice | ||
| 2,350m – 2,850m | ||
While most of the focus is on the catch now I’ve kept the torpedo kicking drill in because so many of the swimmers find it a challenge. This week sculling is used to help develop a feel for the very front of the stroke.
Thursday, 3rd November 2016 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m Front crawl – doggy paddle – on 10s rest | |
| 50m Front crawl | ||
| 2x | 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 3x | 50m Front crawl – descending – on 10s rest Easy, steady, head |
|
| 900m | ||
| Main Set | ||
| 4x | 500m Front crawl – last 50m hard – on 45s rest | |
| 2,900m | ||
| Main Set 2 | ||
| 4x | 50m Front crawl – doggy paddle – on 10s rest 50m Front crawl – hard – on 20s rest |
|
| 3,300m | ||
| Cool Down | ||
| 200m Choice | ||
| 3,100m – 3,500m | ||
Another sessions focussed on the catch with doggy paddle drill to work on maintaining a high elbow at the start of each stroke. The main set if a simple block of 500m repetitions with the final length hard to finish each rep strongly.
