Here’s last week’s pair of triathlon swim plans – lots of work on the catch again and, for a change, lots of short efforts.
Wednesday, 22nd February 2017 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 4x | 25m Front crawl – front scull, pull – on 10s rest | |
| 200m Front crawl – odd lengths: fist drill | ||
| 4x | 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 4x | 25m Front crawl – hard – on 15s rest | |
| 900m | ||
| Main Set | ||
| 200m Front crawl – pull – on 20s rest | ||
| 8x | 25m Front crawl – hard – on 20s rest | |
| 200m Front crawl – pull – on 20s rest | ||
| 6x | 25m Front crawl – hard – on 20s rest | |
| 200m Front crawl – pull – on 20s rest | ||
| 4x | 25m Front crawl – hard – on 20s rest | |
| 200m Front crawl – pull – on 20s rest | ||
| 2x | 25m Front crawl – hard – on 20s rest | |
| 200m Front crawl – pull – on 20s rest | ||
| 2,400m | ||
| Cool Down | ||
| 100m Front crawl – odd lengths: fist drill | ||
| 100m Choice | ||
| 2,600m | ||
Wednesday continues it’s focus on catch development through sculling, doggy paddle and fist drill. The main set mixes pull with lots of short sprints on plenty of rest.
Thursday, 23rd February 2017 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 4x | 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest | |
| 2x | 100m Front crawl – fist drill, pull – on 10s rest | |
| 100m Front crawl | ||
| 4x | 50m Front crawl – building – on 10s rest | |
| 1,000m | ||
| Main Set | ||
| 10x | 50m Front crawl – on 35s rest 1-4: Hard 5: Easy 6-9: Hard 10: Easy |
|
| 10x | 50m Front crawl – on 30s rest 1-3: Hard 4-5: Easy 6-8: Hard 9-10: Easy |
|
| 10x | 50m Front crawl – on 25s rest 1-2: Hard 3-4: Easy 5-6: Hard 7-8: Easy 9-10: Hard |
|
| 10x | 50m Front crawl – on 20s rest 1: Hard 2-3: Easy 4: Hard 5-6: Easy 7: Hard 8-9: Easy 10: Hard |
|
| 3,000m | ||
| Cool Down | ||
| 200m Choice | ||
| 3,200m | ||
Thursday’s session also worked on the catch this week – more doggy paddle and fist drill. The main set is long, but consists only of 50s with a mix of hard and easy efforts over the 2,000m.
