Weekly Swim Sets: Monday, 9th January 2017
I’m a few days late publishing my first set of swim plans for 2017, but the usual two sessions went ahead as normal last week. To kick the year off I had my Wednesday group focus on body balance and stroke technique with a mix of paces for the main set; Thursday’s group had a steadier time of it with a long main set of 500m reps.
Wednesday, 4th January 2017 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 2x | 50m Front crawl – side kick – on 10s rest | |
| 2x | 100m Front crawl 4x 25m Front crawl – single arm – on 10s rest |
|
| 100m Front crawl | ||
| 2x | 50m Front crawl – building – on 10s rest | |
| 900m | ||
| Main Set | ||
| 4-5x | 200m Front crawl – pull – on 25s rest 2x 25m Front crawl – building – on 10s rest 2x 25m Front crawl – hard – on 15s rest |
|
| 2,100m – 2,400m | ||
| Cool Down | ||
| 4x | 25m Front crawl – single arm – on 10s rest | |
| 100m Front crawl | ||
| 100m Choice | ||
| 2,400m – 2,700m | ||
Wednesday’s opening drills returned to the work we’d been doing before Christmas. Some side kicking to work on body balance and some single arm swimming to focus attention on stroke mechanics, much easier when only thinking about one arm. The main set brought a mix of paces and some pull buoy work to ensure we also got some quality aerobic conditioning.
Thursday, 5th January 2017 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 2x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest 100m Front crawl |
|
| 4x | 50m Front crawl – building – on 10s rest | |
| 1,000m | ||
| Main Set | ||
| 3-5x | 500m Front crawl – steady – on 40s rest | |
| 2,500m – 3,500m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,700m – 3,700m | ||
A simpler session on Thursday – the regular catch drill, doggy paddle, and a long main set of 500m repeats. Not the most exciting session, but sometimes it needs to be done. I gave some of the swimmers tempo trainers to help maintain focus and stroke rate over the whole session.
