Weekly Swim Sets: Friday, 26th May 2017
Last week's triathlon swim plans - kick and pull
A late update to the blog with last week’s triathlon swim sessions. We’ve got some kick work here, looking for a tidy, compact kick that fits into the rhythm of the stroke. Then a mix of 200s working on different pacings.
Wednesday, 17th May 2017 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 4x | 25m Front crawl kick – on 10s rest | |
| 50m Front crawl | ||
| 2x | 50m Front crawl kick – on 10s rest | |
| 50m Front crawl | ||
| 100m Front crawl kick | ||
| 100m Front crawl | ||
| 4x | 25m Front crawl – hard; emphasise kick – on 10s rest | |
| 900m | ||
| Main Set | ||
| 3-4x | 300m Front crawl – pull – on 30s rest 2x 25m Front crawl – hard; emphasise kick – on 10s rest |
|
| 2,100m – 2,500m | ||
| Cool Down | ||
| 100m Front crawl kick | ||
| 200m Choice – easy | ||
| 2,400m – 2,800m | ||
Every month or two I throw in a kick based session. Triathletes may not need the powerful kick of a pool swimmer, but the ability to control your kick – to keep it compact and efficient is useful. The focus of this session is a fast, compact kick that doesn’t break streamlining.
Friday, 19th May 2017 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 200m Front crawl – pull | ||
| 4x | 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest | |
| 200m Front crawl | ||
| 200m Front crawl – building | ||
| 1,000m | ||
| Main Set | ||
| 10x | 200m Front crawl – on 30s rest 1, 4, 7: pull 2, 5, 8: steady 3, 6, 9: building 10: hard |
|
| 3,000m | ||
| Main Set 2 | ||
| 6x | 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest | |
| 3,300m | ||
| Cool Down | ||
| 200m Choice | ||
| 3,200m – 3,500m | ||
A simple set built around 200 repeats. A mix of pacings over the session to bring variety into a long, aerobic endurance session.
