Here’s last week’s pair of triathlon swim plans I coached for BAD Tri here in Bristol. The first session is some pool based open water skills practice and the second a long session with lots of pull.
Wednesday, 26th April 2017 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 100m Front crawl – breathe left | ||
| 100m Front crawl – breathe right | ||
| 100m Front crawl | ||
| 8x | 25m Front crawl – race start – on last in +5s rest | |
| 800m | ||
| Main Set | ||
| 3-4x | 400m Front crawl – drafting; change lead every 50m – on 30s rest 4x 25m Front crawl – race start; hard – on last in +5s rest |
|
| 2,300m – 2,800m | ||
| Cool Down | ||
| 200m Front crawl – easy | ||
| 2,500m – 3,000m | ||
Wednesday’s monthly open water skills session worked a little on breathing as part of the warm up – a light practice making swimmers try breathing to both sides. A useful skill when in choppy waters where clear air may not be on your favoured side. The bulk of the session focussed on drafting, keeping a tight formation and floating starts.
Friday, 28th April 2017 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 100m Front crawl – pull | ||
| 2x | 50m Front crawl – 25m side kick, 25m stroke – on 10s rest | |
| 100m Front crawl – pull @ ankle | ||
| 2x | 50m Front crawl – 25m side kick, 25m stroke – on 10s rest | |
| 100m Front crawl – pull | ||
| 2x | 50m Front crawl – building – on 10s rest | |
| 800m | ||
| Main Set | ||
| 4-8x | 200m Front crawl – pull – on 30s rest Odd reps: standard pull; even reps: pull @ ankles 2x 50m Front crawl – building – on 15s rest |
|
| 2,000m – 3,200m | ||
| Main Set 2 | ||
| 4-6x | 50m Front crawl – 25m side kick, 25m stroke – on 10s rest | |
| 2,200m – 3,500m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,200m – 3,700m | ||
There’s a lot of pull in Friday’s session, but we varied where the pull buoy was used. The standard location, between the thighs, and also held at the ankles to put more emphasis on controlling body position in the water and holding a firm core. A long set for the 90 minute swimmers.
