Back to the regular schedule for swim set post – in the same week I coach them. This is largely thanks to my annual Lanzarote training camp that begins on Saturday – I’ll post some of the sets from camp next week. Before that my club squads had a mother couple of sets mixing work on the catch with more endurance development.
Wednesday, 1st March 2017 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 2x | 2x 25m Front crawl – stroke start drill – on 10s rest 50m Front crawl |
|
| 100m Front crawl – fist drill | ||
| 4x | 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest | |
| 2x | 50m Front crawl – building – on 10s rest | |
| 800m | ||
| Main Set | ||
| 400m Front crawl – pull – on 45s rest | ||
| 100m Front crawl – on 15s rest | ||
| 300m Front crawl – pull – on 35s rest | ||
| 200m Front crawl – on 25s rest | ||
| 200m Front crawl – pull – on 25s rest | ||
| 300m Front crawl – on 35s rest | ||
| 100m Front crawl – pull – on 15s rest | ||
| 400m Front crawl – on 45s rest | ||
| 2,800m | ||
| Cool Down | ||
| 200m Choice | ||
| 3,000m | ||
A new drill for the group, I’ve called it stroke start, although it may have a better name among other coaches. This drill is about the very beginning of the catch, just the very first motion – bending at the elbow, nothing more. Swimmers kick on their front with both arms ahead of them, as they kick they alternate arms simply initiating a bend at the elbow before returning to a straight position. This video, does a much better job of explaining it: Freestyle – Simple Catch Practice – GoSwim
Thursday, 2nd March 2017 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m Front crawl – 25m front scull, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 4x | 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 4x | 50m Front crawl – odds: hard; evens: easy – on 10s rest | |
| 1,000m | ||
| Main Set | ||
| 2-4x | 600m Front crawl – steady and consistent – on 50s rest | |
| 2,200m – 3,400m | ||
| Cool Down | ||
| 2x | 50m Front crawl – 25m front scull, 25m stroke – on 10s rest | |
| 100m Choice | ||
| 2,400m – 3,600m | ||
Thursday’s warm up was very similar to recent Wednesday sessions – front scull and doggy paddle. After that it was the simplest of endurance sets – long repeats. 600s this session, we’ll build on that in coming months.
