Weekly Swim Sets: Friday, 9th December 2016
This week's pair of triathlon swim plans - more walk on catch and threshold swimming
This week’s swim sessions continue to focus primarily on the catch. There’s the regular doggy paddle drill, but also some fist drill and single arm work to focus on high elbow. Alongside that, the sessions spent some time training at threshold and developing endurance.
Wednesday, 7th December 2016 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 4x | 25m Front crawl – torpedo drill – on 10s rest | |
| 100m Front crawl | ||
| 4x | 50m Front crawl – 25m fist drill, 25m stroke – on 10s rest | |
| 4x | 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 900m | ||
| Main Set | ||
| 5x | 100m Front crawl – on a turn around allowing 10-15s rest | |
| 5x | 50m Front crawl – on a turn around allowing 15-20s rest | |
| Repeat set | ||
| 2,400m | ||
| Cool Down | ||
| 2x | 50m Front crawl – 25m fist drill, 25m stroke – on 10s rest | |
| 2x | 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 2,700m | ||
After another warm up with a heavy focus on the catch this week’s main set used fixed turn around times to put together an intensive aerobic swim.
Thursday, 8th December 2016 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 4x | 50m Front crawl – 25m single arm, 25m stroke – on 10s rest Focus on high elbow |
|
| 100m Front crawl | ||
| 2x | 50m Front crawl – 25m unco drill, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – building – on 10s rest | |
| 900m | ||
| Main Set | ||
| 4x | 300m Front crawl – steady – on 40s rest 100m Front crawl – building – on 20s rest |
|
| 2,500m | ||
| Main Set 2 | ||
| 4x | 50m Front crawl – 25m single arm, 25m stroke – on 10s rest 100m Front crawl – steady – on 20s rest |
|
| 3,100m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,700m – 3,300m | ||
I used single arm swimming as a way to focus swimmers on a high elbow in their stroke; with just one arm to think about, it’s easier to concentrate on details. We moved on to Unco drill, a more challenging drill working rotation, balance and propulsion. The main set was a majority steady endurance block.
