Here’s last week’s pair of triathlon swim session plans I coached for BAD Tri in Bristol. One session last week focussed on variation of pace, with a short sprint in the middle of each rep of the main set. The other focussed on endurance with a series of 800m repeats.
Wednesday, 5th April 2017 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 4x | 25m Front crawl – stroke start drill – on 10s rest | |
| 2x | 50m Front crawl – 25m doggy paddle drill, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – 25m doggy paddle drill, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – 25m hard, 25m easy – on 10s rest | |
| 900m | ||
| Main Set | ||
| 6-8x | 100m Front crawl – steady – on 15s rest 2x 50m Front crawl – 25m HARD, 25m easy – on 10s rest |
|
| 2,100m – 2,500m | ||
| Cool Down | ||
| 2x | 50m Front crawl – 25m doggy paddle drill, 25m stroke – on 10s rest | |
| 200m Choice | ||
| 2,400m – 2,800m | ||
As usual for Wednesday, more work on the catch. We’re coming to the end of this phase now, not to say there’s not more work that could be done, but as the season progresses we’ll focus on other stroke elements. The main set is made up of relatively short reps 50s or 100s with a moderate amount of rest and, perhaps more importantly, a hard sprint in the middle with an easy length to recover.
Thursday, 6th April 2017 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 200m Front crawl – pull | ||
| 4x | 50m Front crawl – building – on 10s rest | |
| 200m Front crawl | ||
| 800m | ||
| Main Set | ||
| 2-3x | 800m Front crawl – steady – on 60s rest | |
| 2,400m – 3,200m | ||
| Main Set 2 | ||
| 6x | 50m Front crawl – building – on 25s rest | |
| 2,700m – 3,500m | ||
| Cool Down | ||
| 200m Choice (mix strokes) | ||
| 2,600m – 3,700m | ||
The Thursday session is about as simple as they get. Some 200s to warm up with a few building 50s, then onto two or three 800m repeats. A big session for those staying for the full 90 minutes.
