Weekly Swim Sets: Wednesday, 5th April 2017
Here are last week’s triathlon swim plans for the two BAD Tri sessions I coached. As lake sessions will be starting in a month’s time I thought some open water skills practice was due. Alongside that there’s a long pull set moving the pull buoy’s position to help work on control and balance in the water.
Wednesday, 29th March 2017 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl – sighting practice on odd lengths | ||
| 4x | 25m Front crawl – head up – on 10s rest | |
| 200m Front crawl – sighting practice | ||
| 4x | 25m Front crawl – race start/no push off – on 10s rest | |
| 800m | ||
| Main Set | ||
| 300m Front crawl – on 30s rest Drafting. Change leader every 50m |
||
| 2x | 50m Front crawl – hard – on 30s rest Race starts/no push off |
|
| Repeat main set 4 times | ||
| 2,400m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,600m | ||
Out first open water skills practice of the year. Some sighting, with head up front crawl to exaggerate the impact of lifting the head and reinforce the idea of keeping that movement controlled. Plenty of race starts to practice getting up to speed without a push off too.
Thursday, 30th March 2017 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m Front crawl – 25m catch up, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – 25m half catch up, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 4x | 50m Front crawl – on 10s rest 1: Easy; 2: steady; 3: hard; 4: easy |
|
| 900m | ||
| Main Set | ||
| 4-5x | 200m Front crawl – pull – on 25s rest 200m Front crawl – pull at ankles – on 25s rest |
|
| 2,500m – 2,900m | ||
| Main Set 2 | ||
| 6x | 50m Front crawl – 25m catch up, 25m stroke – on 10s rest 50m Front crawl – 25m easy, 25m hard – on 15s rest |
|
| 3,100m – 3,500m | ||
| Cool Down | ||
| 200m Choice | ||
| 3,300m – 3,700m | ||
A long set that put the emphasis on the arms. Regular pull buoy use mixed with placing it at the ankles to put more focus onto controlling the core and holding good body position.
