Weekly Swim Sets: Tuesday, 21st February 2017
Last week's pair of triathlon swim plans featuring work on the catch and endurance
Last week’s swim sets were again built around work on the catch and building endurance. This time through there was a bit more variation in pace in both sessions.
Wednesday, 15th February 2017 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 4x | 25m Front crawl – front scull, pull – on 10s rest | |
| 50m Front crawl | ||
| 2x | 50m Front crawl – doggy paddle, pull – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest | |
| 2x | 50m Front crawl – building – on 10s rest | |
| 900m | ||
| Main Set | ||
| 400m Front crawl – pull – on 40s rest | ||
| 200m Front crawl – building – on 30s rest | ||
| 300m Front crawl – pull – on 30s rest | ||
| 200m Front crawl – building – on 30s rest | ||
| 200m Front crawl – pull – on 20s rest | ||
| 200m Front crawl – building – on 30s rest | ||
| 100m Front crawl – pull – on 10s rest | ||
| 200m Front crawl – building – on 30s rest | ||
| 2,700m | ||
| Cool Down | ||
| 200m choice | ||
| 2,900m | ||
Our catch drill work continues with the focus on improving the basic front scull and better developing a high elbow through doggy paddle drill. The main set features lots of work with the pull buoy with building reps between to inject a little pace.
Thursday, 16th February 2017 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 100m Front crawl – 50m fist drill, 50m stroke – on 10s rest | |
| 2x | 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – 25m hard, 25m easy – on 10s rest | |
| 900m | ||
| Main Set | ||
| 2x | 200m Front crawl – on 25s rest 1: Pull 2: Steady |
|
| 2x | 50m Front crawl – hard – on 20s rest | |
| Repeat set 3-4 times | ||
| 2,400m – 2,900m | ||
| Main Set 2 | ||
| 10x | 50m Front crawl – on 10s rest 1-3, 6-7: Easy 4, 8-9: Fist drill 5, 10: Hard |
|
| 2,900m – 3,400m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,600m – 3,600m | ||
Thursday also focussed on the catch with more doggy paddle drill and some fist drill to give a feel for engaging more of the arm in the stroke. The main set was a long mix of pull, steady and hard efforts.
