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.
