Weekly Swim Sets: Tuesday, 16th May 2017
Last week’s triathlon swim plans cover both long, steady endurance work and short efforts pushing threshold pace. There’s more practice of the stroke finish, plus some work on balance and rotation.
Wednesday, 10th May 2017 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 100m Front crawl – thumb to thigh | ||
| 4x | 25m Front crawl – finishing flick – on 5s rest | |
| 100m Front crawl – thumb to thigh | ||
| 4x | 25m Front crawl – finishing flick – on 5s rest | |
| 100m Front crawl – thumb to thigh | ||
| 4x | 50m Front crawl – on 10s rest Odd: Hard; Even: Easy |
|
| 900m | ||
| Main Set | ||
| 8x | 50m Front crawl – on a turn around allowing 15-20s rest | |
| 100m Front crawl – very easy | ||
| 6x | 50m Front crawl – on a turn around allowing 10-15s rest | |
| 100m Front crawl – very easy | ||
| 4x | 50m Front crawl – on a turn around allowing 5-10s rest | |
| 100m Front crawl – very easy | ||
| 2x | 50m Front crawl – on a turn around allowing 5s rest | |
| 100m Front crawl – very easy | ||
| 2,300m | ||
| Cool Down | ||
| 200m Front crawl – thumb to thigh | ||
| 200m Front crawl – easy | ||
| 2,700m | ||
This is a tough session. The reps are short, but the effort is high and as you work through the recovery you get drops off. Some very easy 100s offer a reprieve between each block, but for the most part swimmers are working hard through this main set.
Friday, 12th May 2017 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 2x | 100m Front crawl – 50m 6-3-6 drill, 50m stroke – on 10s rest | |
| 100m Front crawl | ||
| 4x | 50m Front crawl – 25m finger drag, 25m stroke – on 10s rest | |
| 200m Front crawl | ||
| 900m | ||
| Main Set | ||
| 800m Front crawl – on 50s rest | ||
| 600m Front crawl – on 40s rest | ||
| 400m Front crawl – on 30s rest | ||
| 200m Front crawl – on 20s rest | ||
| 100m Front crawl | ||
| Consistent pacing over set. Descend ladder as far as time allows. | ||
| 3,000m | ||
| Main Set 2 | ||
| 2-3x | 2x 50m Front crawl – 25m finger drag, 25m stroke – on 10s rest 100m Front crawl – 50m 6-3-6 drill, 50m stroke – on 10s rest |
|
| 3,400m – 3,600m | ||
| Cool Down | ||
| 200m Choice | ||
| 3,200m – 3,800m | ||
For the warm up I focussed the drills on rotation in the stroke, using 6-3-6 drill to practice controlled rotation and balance and then finger drag drill to help encourage a controlled rotation and good recovery. The main set is a simple, steady ladder descending from an 800m rep. It’s a big session for those that stay for the full 90 minutes.
