Weekly Swim Sets: Tuesday, 30th May 2017
Last week's triathlon swim plans - open water breathing skills and endurance work
Here’s last week’s triathlon swim sessions. (I’m away so Ironman Brazil’s results analysis will follow later this week.) Sessions worked on open water skills and endurance.
Wednesday, 24th May 2017 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 200m Front crawl Alternate: 50m breath left, 50m breath right |
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| 2x | 50m Front crawl – 25m head up, 25m stroke – on 10s rest | |
| 200m Front crawl Alternate: 50m breath left, 50m breath right |
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| 100m Front crawl – building | ||
| 800m | ||
| Main Set | ||
| 400m Front crawl – on 30s rest Drafting; change lead on 50m |
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| 200m Front crawl Alternate: 50m breath left, 50m breath right |
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| Repeat 2-3 times | ||
| 2,000m – 2,600m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,200m – 2,800m | ||
The monthly open water skills session with plenty of drafting in the main set (meaning tight on the feet of the swimmer ahead). We also spent a lot of time practicing breathing to either side ready to deal with open water conditions that might prevent you breathing to your favoured side.
Friday, 26th May 2017 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m Front crawl – 25m stroke start, 25m stroke – on 10s rest | |
| 4x | 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest | |
| 100m Front crawl | ||
| 4x | 50m Front crawl – building – on 10s rest | |
| 900m | ||
| Main Set | ||
| 400m Front crawl – steady – on 40s rest | ||
| 400m Front crawl – steady; last length hard – on 40s rest | ||
| 400m Front crawl – steady; every 4th length hard – on 40s rest | ||
| 400m Front crawl – steady; last length hard – on 40s rest | ||
| 400m Front crawl – steady; every 2nd length hard – on 40s rest | ||
| 400m Front crawl – steady – on 40s rest | ||
| 3,300m | ||
| Cool Down | ||
| 200m Choice | ||
| 3,500m | ||
A long session of 400s broken up with bursts of speed. How this set feels will depend on the pool you swim in – in a 50m pool the efforts are longer, but with more recovery between them.
