Weekly Swim Sets: Friday, 16th December 2016
This weeks' pair of triathlon swim plans focussed on balance and rotation in the water and some higher intensity efforts.
This week’s triathlon swim plans work on body balance and rotation along with a bit more work to refine the catch. There’s a mix of steady swimming with a strong element of higher intensity work in each session too.
Warm Up | ||
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200m Front crawl | ||
4x | 25m Front crawl – side kick – on 10s rest | |
100m Front crawl | ||
4x | 25m Front crawl – single arm drill – on 10s rest | |
100m Front crawl | ||
4x | 25m Front crawl – torpedo drill – on 10s rest | |
100m Front crawl | ||
4x | 25m Front crawl – building – on 10s rest | |
900m | ||
Main Set | ||
3-5x | 200m Front crawl – steady – on 30s rest 2x 50m Front crawl – 25m single arm drill, 25m stroke – on 10s rest 50m Front crawl – hard – on 20s rest |
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1,950m – 2,650m | ||
Cool Down | ||
2x | 25m Front crawl – torpedo drill – on 10s rest | |
100m Front crawl | ||
100m Choice | ||
2,250m – 2,950m |
Having spent the last couple of months with a focus on our catch drills it’s time to move the session on a bit and work on a different area. This week we had some body balance and rotation work with side kicking and torpedo drill, but also used single arm swimming to keep practicing good under water technique.
Warm Up | ||
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200m Front crawl | ||
2x | 50m Front crawl – 6-1-6 drill – on 10s rest | |
2x | 50m Front crawl – building – on 10s rest | |
2x | 50m Front crawl – 6-3-6 drill – on 10s rest | |
2x | 50m Front crawl – building – on 10s rest | |
200m Front crawl | ||
800m | ||
Main Set | ||
5x | 100m Front crawl – on 20s rest 1-4: Easy/steady 5: Building |
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5x | 100m Front crawl – on 25s rest 1-3: Easy/steady 4: Building 5: Hard |
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5x | 100m Front crawl – on 30s rest 1-2: Easy/steady 3: Building 4-5: Hard |
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5x | 100m Front crawl – on 35s rest 1: Easy/steady 2: Building 3-5: Hard |
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5x | 100m Front crawl – on 40s rest 1: Building 2-5: Hard |
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3,300m | ||
Cool Down | ||
200m Choice | ||
3,500m |
A simple warm up of rotation and balance drills with 6-1-6 and 6-3-6 then led into a long set of 100s which gradually increased the intensity along with the rest interval.