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 |
||
| 2x | 50m Front crawl – 25m head up, 25m stroke – on 10s rest | |
| 200m Front crawl Alternate: 50m breath left, 50m breath right |
||
| 100m Front crawl – building | ||
| 800m | ||
| Main Set | ||
| 400m Front crawl – on 30s rest Drafting; change lead on 50m |
||
| 200m Front crawl Alternate: 50m breath left, 50m breath right |
||
| 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.
