Weekly Swim Sets: Friday, 23rd December 2016
It’s the week before Christmas and the pool is much quieter. For those who made it to an early morning session this week I kept the sessions simple. There’s some band swimming – tying your ankles together – for fun and some sprinting and hard efforts to keep things interesting.
Wednesday, 21st December 2016 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 100m Front crawl – side kick | ||
| 100m Front crawl | ||
| 2x | 4x 25m Front crawl – band – on 15s rest 100m Front crawl |
|
| 2x | 50m Front crawl – building – on 10s rest | |
| 900m | ||
| Main Set | ||
| 4-5x | 200m Front crawl – steady, pull – on last in +20s rest 4x 25m Front crawl – best effort – on 50s turn around |
|
| 2,100m – 2,400m | ||
| Cool Down | ||
| 2x | 50m Front crawl – side kick | |
| 100m Front crawl | ||
| 100m Choice | ||
| 2,400m – 2,700m | ||
I threw a few lengths of band only swimming into the warm up. Even over 25m it takes good body balance, core control and momentum in your stroke to keep the body level in the water while swimming with a band. I don’t tend to use it much with my swimmers, but it’s fun every now and then. Some sprint work over 25m kept the main set challenging too and ensured everyone got a good workout before the excesses of Christmas.
Thursday, 22nd December 2016 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m Front crawl – kick – on 10s rest | |
| 200m Front crawl – pull | ||
| 100m Front crawl – kick | ||
| 100m Front crawl | ||
| 800m | ||
| Main Set | ||
| 4-5x | 300m Front crawl – pull – on 30s rest 4x50m Front crawl – hard – on 20s rest |
|
| 2,800m – 3,300m | ||
| Cool Down | ||
| 2x | 50m Front crawl – kick – on 10s rest | |
| 100m Front crawl | ||
| 200m Choice | ||
| 3,200m – 3,700m | ||
My final session of the year was very simple. Some kick in the warm up and a main set built around a mix of pull work and some harder efforts. Not an exciting set, but a solid building block set to develop endurance and fitness.
