Weekly Swim Session Plan 15 May 2018

Download and print this session plan here: session plan 170

This week, we are going to re-visit our kick by engaging glutes, kicking (from the hip) without a board, then rolling the kick into the freestyle stroke.

Warm Up:

200m, easy

Technical set:

6 x 50m as kick (no board) to halfway, swim to wall.

Main set:

4 – 7 x 400m at target race pace, 2 minutes rest

Warm down:

100m – 200m     Easy to very easy

Total Volume:

2200m – 3500m

Coaching Points:

As you push from the wall, engage your glutes and focus on keeping them engaged, as you kick from the hip, arms outstretched in front.  Breathe forward, or take a single pull and breathe to the side, as preferred.

Ensure the glutes remain engaged through the swim portion of each length and kick from the hip, with a relaxed knee.

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Weekly Swim Session Plan 8 May 18

Download and print this session plan here: session plan 169

Further work on our continuous swimming, using just short breaks to capture repetition data and refocus on holding great technique.

Warm Up:

2 x 100m, the first easy, the second, steady.

Technical set:

No technical set

Main set:

3 x 20 minutes continuous (1-minute rest in between) for athletes training up to 70.3 distance

3 x 30 minutes continuous (1-minute rest in between) for athletes training up to IM distance

Warm down:

No warm down

Total Volume:

2800m – 5000m

Coaching Points:

Aim for consistency across all three repetitions. In terms of level of effort, set out slightly easier than you might expect, preserve yourself for later parts of the swim.  In the third repetition, you may build as if coming to the end of your race swim. Build your swim by holding good body alignment and balance, coupled with a strong, symmetrical pull.

Got questions? Leave a comment

Paul

GI Tri Coach

Weekly Swim Session Plan 1 May 2018

Download and print this session plan here: session plan 168

This week, we are going to de-construct in order to re-construct our swim stroke by focusing on a mixture of swimmer’s choice drills.  Choose four drills, these can be any drills but mixing up balance, alignment, breathing and propulsion might work well.  Use whatever you have at your disposal – kick board, fins, pull buoy, tempo trainer, stopwatch, drag shorts etc. to think and swim be creatively.

Warm Up:

200m, easy

Technical set:

100m Drill 1

100m Drill 2

100m Drill 3

100m Drill 4

100m Freestyle swim, holding good form – feel the water as you pass through it.  Any different?

All the above repeated in rotation, for 30 minutes.

Main set:

3 – 5 x 400m at race pace – remember race pace does not mean “as fast as you can go” but a suitable pace for your race distance.

Warm down:

100m – 200m     Easy to very easy

Total Volume:

2300m – 3200m

Coaching Points:

Good technique applies to drills as well as the swim stroke. If you’re unsure, look for a demo video to see how it should be done before trying it in the pool.  A word of warning – look for a reliable source and good demonstrations, not just anyone who owns a go-pro!

Paul

GI Tri Coach

Weekly Swim Session Plan 24 April 18

Download and print this session plan here: session plan 167

As many of us are entering the specific preparation phase for the race season, this week’s session looks at continuous swimming, particularly for Ironman athletes, that will get you mentally prepared for race day.

Warm Up:

2 x 100m, the first easy, the second, steady.

Technical set:

No technical set

Main set:

2 x 30 minutes continuous (2 minutes rest in between) for athletes training up to 70.3 distance

2 x 45 minutes continuous (2 minutes rest in between) for athletes training up to IM distance

Warm down:

No warm down

Total Volume:

2800m – 5000m

Coaching Points:

Swim at your target race pace – this may be steadier than you’d normally set out in a pool set.

Set your mind and body in a rhythm and don’t worry too much about pace.  Try to not look at the clock every few lengths but instead, allow yourself to settle into the swim.  Accepting the circumstance of continuously swimming (rather than searching for the moment you can stop) will allow you to relax and free up mental capacity to maintain focus on good form and a metronomic stroke rate.

Paul

GI Tri Coach

Weekly Swim Session Plan 17 April 2018

Download and print this session plan here: session plan 166

This week, we examine our stroke efficiency by undertaking a stroke-rate ramp test, using our own objective data to assess whether a higher stroke rate is sustainable and to what extent increasing stroke rate increases speed through the water. A tempo-trainer would prove particularly useful for this session and a stop-watch, or other accurate timing device is essential.

Warm Up:

2 x 100m, the first easy, the second, steady.

Technical set:

100m 54spm (timed)                         100m 57spm (timed)

100m 60spm (timed)                         100m 63spm (timed)

100m 66spm (timed)                         100m 70spm (timed)

All the above repeated, to provide 12 timed swims.

Main set:

Sprint or novice athletes                 400m at the stroke rate that produced the fastest time 2 min rest                                                                       400m at your optimal stroke rate (balance of feel and speed)

Experienced or IM athletes             800m at the stroke rate that produced the fastest time 2 min rest                                                                       800m at your optimal stroke rate (balance of feel and speed)

Warm down:

100m – 200m     Easy to very easy

Total Volume:

2300m – 3200m

Coaching Points:

Consider whether a higher stroke-rate is something you would consider in order to produce a faster race-day swim split. Remember that for higher stroke rates to translate into faster times, it’simportant to maintain good technique – particularly in the catch and pull phases of the stroke.

If you don’t have a tempo trainer, you can get a rough idea about whether a higher stroke rate will work for you, using perception and a timing device but this is more subjective and may not reflect the reality of your stroke.

Weekly Swim Session Plan 10 April 2018

Download and print this session plan here: session plan 165

This week, our session will again take us over-distance but rather than by one continuous swim, we’ll use blocks of endurance swimming that allows us a break to refocus on good technique between reps.

Warm Up:

2 x 100m, the first easy, the second, steady.

Technical set:

No technical set

Main set:

Aim to swim at least 20% over your target race distance but broken down into chunks of 600 – 1500m

Sprint distance: 4 x 600m @ race pace 1 min rest in between

Standard (Olympic) distance 3 x 1000m @ race pace 2 min rest in between

Middle (70.3) distance 3 x 1200m @ race pace 2 min rest I between

Ironman 4200m @ 3 x 1500m @ race pace 2 min rest in between

Warm down:

100m – 5100m  Easy to very easy

Total Volume:

2700m – 4900m

Coaching Points:

Allow yourself to settle into the swim.  Don’t be too focused on the total volume, instead, just take one rep at a time.  Ensure you select a swim session with adequate time to allow you to complete the set.  This session may be 90 minutes or even more.

Weekly Swim Session Plan 3 April 2018

Download and Print this Session Plan here: session plan 164

This week, we are going to turn to the help of 6-time Ironman World Champion, Dave Scott. We’ll work on catch, stroke timing with the main focus on stable body rotation, which will become particularly relevant when we transition into the open water season. Be sure to listen to Dave’s explanation of each drill in the demo video.

Warm Up:

2 x 100m, the first easy, the second, steady.

Technical set:

4 x 50m Quick Catch

8 x 50m High Swingers

4 x 50m slow arm recovery

Main set:

3 – 6 x 200m using what we practiced in the drills to develop an open water-style stroke, in the pool

Warm down:

100m – 200m     Easy to very easy

Total Volume:

1700m – 2400m

Coaching Points:

Open water swimming for triathlon is frequently characterized by a high stroke rate, good high-arm rotation and to make that work well – an effective catch.  Remember that rotating the body from the core does not require the recovering arm to be thrown backwards over the body. Instead, round the shoulder, to keep the recovering arm high but wide of the body – this helps maintain balance while in the rotated position.