Weekly Swim Sets: Tuesday, 24th January 2017
Last week's triathlon swim session plans with a mix of balance and rotation drills and heavy use of the pull buoy
Again, posting last week’s triathlon swim sessions when we’re a day or two into the next week, but here they are. Wednesday’s session is a progression on previous weeks with similar drills focussed on balance and rotation. Thursday’s session uses some similar drills and has a main set with lots of pull work, the focus for coming weeks.
Wednesday, 18th January 2017 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 4x | 25m Front crawl – torpedo kick – on 10s rest | |
| 4x | 25m Front crawl – single arm drill – on 10s rest | |
| 100m Front crawl | ||
| 8x | 25m Front crawl – unco drill – on 10s rest | |
| 100m Front crawl | ||
| 800m | ||
| Main Set | ||
| 1-2x | 400m Front crawl – pull – on 35s rest 2x 100m Front crawl – building – on 20s rest 2x 100m Front crawl – hard – on 30s rest |
|
| 1,600m – 2,400m | ||
| Cool Down | ||
| 4x | 25m Front crawl – unco drill – on 10s rest | |
| 100m Front crawl | ||
| 100m Choice | ||
| 1,900m – 2,700m | ||
A very familiar set of drills to start the session, but regular repetition pays off. The main set is also a repeat, lengthening each rep over previous main sets.
Thursday, 19th January 2017 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m Front crawl – 25m single arm, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – 6-1-6 drill – on 10s rest 50m Front crawl – on 10s rest |
|
| 100m Front crawl – building | ||
| 900m | ||
| Main Set | ||
| 3x | 200m Front crawl – pull – on 20s rest 2x 50m Front crawl – building – on 20s rest |
|
| 3x | 200m Front crawl – pull – on 20s rest 2x 50m Front crawl – hard – on 20s rest |
|
| 2,700m | ||
| Main Set 2 | ||
| 6x | 50m Front crawl – 6-3-6 drill – on 10s rest 50m Front crawl – mod/hard – on 20s rest |
|
| 3,300m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,900m – 3,500m | ||
A traditional Thursday set with heavy use of the pull buoy and a mixture of pacing outside that. As with Wednesday, we’ll be building on this in coming weeks.
