Weekly Swim Sets: Tuesday, 21st March 2017
Last week's pair of triathlon swim plans - a mix of catch and recovery drills with endurance and threshold work
Here’s last week’s pair of triathlon swim plans from my coaches sessions for BAD Tri here in Bristol. I’m continuing themes from previous weeks with Wednesday’s session putting a lot of focus on catch development and Thursday’s session being a large endurance set.
Wednesday, 15th March 2017 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 4x | 50m Front crawl – 25m stroke start drill, 25m stroke – on 10s rest | |
| 2x | 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – building – on 10s rest | |
| 800m | ||
| Main Set | ||
| 3x | 100m Front crawl – on a turn around allowing 5-10s rest | |
| 2x | 50m Front crawl – on a turn around allowing 5-10s rest | |
| 200m Front crawl – very easy – on 45s rest | ||
| 3x | 100m Front crawl – on a turn around allowing 10-15s rest | |
| 2x | 50m Front crawl – on a turn around allowing 10-15s rest | |
| 200m Front crawl – very easy – on 45s rest | ||
| 3x | 100m Front crawl – on a turn around allowing 15-20s rest | |
| 2x | 50m Front crawl – on a turn around allowing 15-20s rest | |
| 200m Front crawl – very easy – on 45s rest | ||
| 2,300m | ||
| Cool Down | ||
| 2x | 50m Front crawl – 25m stroke start drill, 25m stroke – on 10s rest | |
| 100m Choice | ||
| 2,500m | ||
More practice of the stroke start drill to help develop a higher elbow and stronger catch. It’s proving an effective drill and often leads to better doggy paddle after it. The main set this week was a block of threshold swimming with increasing rest to help maintain pace.
Thursday, 16th March 2017 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 4x | 50m Front crawl – 25m finger drag drill, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – building – on 10s rest | |
| 600m | ||
| Main Set | ||
| 400m Front crawl – steady – on 40s rest | ||
| 600m Front crawl – steady – on 50s rest | ||
| 800m Front crawl – steady – on 60s rest | ||
| 600m Front crawl – steady – on 60s rest | ||
| 400m Front crawl – steady | ||
| 3,400m | ||
| Cool Down | ||
| 200m Choice – not front crawl | ||
| 3,600m | ||
A small amount of recovery drills to start the session, but a short warm up overall so we could focus on the long, steady main set. A very large pyramid peaking with an 800m rep.
