This week’s triathlon swim plans continue the theme of catch development on Wednesday and switch to the back end of the stroke with kick work on Thursday.
Wednesday, 16th November 2016 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 4x | 25m Front crawl – torpedo drill – on 10s rest | |
| 100m Front crawl | ||
| 4x | 25m Front crawl – front scull; pull – on 10s rest | |
| 4x | 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 800m | ||
| Main Set | ||
| 4-6x | 200m Front crawl – ankle pull – on 30s rest 2x 50m Front crawl – 25m doggy paddle, 25m stroke – on 15s rest |
|
| 2,000m – 2,600m | ||
| Cool Down | ||
| 4x | 25m Front crawl – front scull; pull – on 10s rest | |
| 100m Front crawl | ||
| 100m Choice | ||
| 2,300m – 2,900m | ||
Lot’s of doggy paddle in Wednesday’s session. Useful to emphasise and practice a high elbow and develop a feel for that initial catch against the water. This session is quite steady, without hard efforts, the focus is on working that technique.
Thursday, 17th November 2016 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 200m Front crawl – kick hard for first 15m of each length | ||
| 200m Front crawl – kick hard for first 25m of each length | ||
| 200m Front crawl – kick hard for first 35m of each length | ||
| 200m Front crawl | ||
| 1,000m | ||
| Main Set | ||
| 4-6x | 50m Front crawl kick – on 10s rest 200m Front crawl – steady – on 30s rest 50m Back kick – on 10s rest |
|
| 2,200m – 2,800m | ||
| Main Set 2 | ||
| 2x | 50m Front crawl kick – on 15s rest 50m Front crawl – hard – on 25s rest |
|
| 2x | 50m Front crawl – emphasising kick – on 15s rest 50m Front crawl – hard – on 25s rest |
|
| 2,600m – 3,200m | ||
| Cool Down | ||
| 50m Front crawl kick | ||
| 50m Back kick | ||
| 200m Choice | ||
| 2,500m – 3,500m | ||
No drills in this Thursday’s session, but a lot of time spent kicking both with and without the arms. A simple session to complete, but hard on triathletes who don’t like using their legs.
