Weekly Swim Sets: Tuesday, 28th March 2017
We’re still working on that catch. Wednesday’s session continues the theme of the last month or two with what should now be very familiar drills. Thursday opted to work on balance and rotation instead, but both sets have varied paced main sets.
Wednesday, 22nd April 2017 – Triathlon Swim Session
Warm Up | ||
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250m Front crawl | ||
4x | 25m Front crawl – stroke start drill – on 10s rest | |
50m Front crawl | ||
150m Front crawl – 100m fist drill, 50m stroke | ||
2x | 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest | |
150m Front crawl – 100m fist drill, 50m stroke | ||
4x | 25m Front crawl – hard – on 10s rest | |
900m | ||
Main Set | ||
200m Front crawl – pull – on 20s rest | ||
200m Front crawl – steady – on 30s rest Length 4, 8: hard |
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200m Front crawl – pull – on 20s rest | ||
200m Front crawl – steady – on 30s rest Length 2, 4, 6, 8: hard |
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200m Front crawl – pull – on 20s rest | ||
200m Front crawl – steady – on 30s rest Length 2, 3, 4, 6, 7, 8: hard |
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200m Front crawl – pull – on 20s rest | ||
200m Front crawl – hard – on 30s rest | ||
2,500m | ||
Cool Down | ||
200m Choice | ||
2,700m |
Again I use the swim start drill, practicing the bending of the elbow, to lead into some doggy paddle with the aim of transferring some of the skills over and then on to the full stroke itself. Backed up with some fist drill to keep emphasising the need to use the forearms too. The main set is built around 200s with bursts of speed scattered over the session.
Thursday, 23rd April 2017 – Triathlon Swim Session
Warm Up | ||
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300m Front crawl | ||
2x | 100m Front crawl – 50m 6-1-6 drill, 50m stroke – on 10s rest | |
100m Front crawl | ||
2x | 100m Front crawl – 50m 6-3-6 drill, 50m stroke – on 10s rest | |
100m Front crawl | ||
2x | 50m Front crawl – building – on 10s rest | |
1,000m | ||
Main Set | ||
5x | 100m Front crawl – on 20s rest 1-4: steady; 5: building |
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5x | 100m Front crawl – on 20s rest 1-3: steady; 4-5: building |
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5x | 100m Front crawl – on 20s rest 1-2: steady; 3-4: building; 5: hard |
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5x | 100m Front crawl – on 25s rest 1: steady; 2-3: building; 4-5: hard |
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3,000m | ||
Cool Down | ||
300m Choice | ||
3,300m |
A very simple warm up with a couple of drills to work on a mix of balance in the water and rotation. the progression from 6-1-6 to 6-3-6 is a fairly standard package that focuses on both these elements. The main set was made up of blocks of 100s with a step up in pace as each block progresses. This wasn’t too intense a version of the routine, we’ll step up to that later.