Weekly Swim Session Plan 25 April 2017

Download and print this session plan here: session plan 116

We have worked on technique and brushed up a few open water skills.  There’s still time for most triathletes to sharpen their race-day pace.  What’ll make your race day swim split as fast as possible? Consistency throughout your swim. Remember to increase your technique focus as you begin to tire toward the end of your swim.

Warm Up:

200m easy pace

Technical set:

4 x 50m                                    skating drill to halfway, swim to wall (alternate left and right arm lead.

4 x 50m                                    6-3-6 up the pool, swim back

Main set:

15 minutes continuous race-pace swimming (count the lengths), 1 min rest

X 3 reps – compare the distance swum, are you consistent through the swim?

Warm down:

200m     Steady pace

100m     Easy pace

50m        Very, very easy swimming – how slow can you go while maintaining good form?

Total Volume:

2000m – 3000m

Coaching Points:

Skating and 6-3-6 help maintain a streamlined body position. Reducing drag is the easiest was to access free swim speed – more pace, for no more effort!

 

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Weekly Swim Session Plan 18 April 2017

Download and print this session plan here: session plan 115

Last week we practiced fast starts, high stroke rate swimming and sighting skills.  This week, we consider the essential race skills of drafting in two positions – on the feet and on the hip of another swimmer.

Warm Up:

200m easy pace

Technical set:

6 x 50m                  Working in pairs, take turns swimming at an easy pace, alternating the lead, with the follower swimming on the feet of the swimmer in front. Try swimming slightly quicker for later repetitions.

4 x 50m                  Working in pairs, take turns swimming at an easy pace, alternating the lead, with the follower swimming on the hip of the swimmer in front. COMPARE TO SWIMMING ON FEET.

Main set:

8 – 14 X 150m as 50m hard, 100m easy

Warm down:

200m     Steady pace

100m     Easy pace

50m        Very, very easy swimming – how slow can you go while maintaining good form?

Total Volume:

2250m – 3150m

Coaching Points:

Drafting off other swimmers of equal or slightly faster ability, is perfectly legal in triathlon and can deliver a faster swim, or a normal paced swim, with significantly less effort expended.

Not all swimmers find it easy to draft on the hip. If you find it easier, simply follow the feet of the swimmer in front for discernable savings in effort for the same swim pace.

Weekly Swim Session Plan 11 April 2017

Download and print this session plan here: session plan 114

In UK at least, most of us are counting down the days toward open water swimming. What better time to practice some of the skills we’ll need once the organized lake swimming sessions are open for business? Next week, we’ll work on some of the finer skills for racing.

Warm Up:

200m easy pace

Technical set:

100m as Head up life saver going up the pool, regular freestyle back

100m as High Swingers (one of Dave Scott’s top 3 drills)

100m practicing ‘Crocodile eyes’ every 6 strokes, or so.

Main set:

8 – 14 X 150m as 50m hard, 100m easy – don’t touch the wall on easy turns at the deep end of the pool

Warm down:

200m     Steady pace

100m     Easy pace

50m        Very, very easy swimming – how slow can you go while maintaining good form?

Total Volume: 2050m – 2950m

Coaching Points:

Higher stroke turnover often works well in open water, ‘Head up’ swimming promotes a higher stroke rate Head-up Lifesaver Drill

High swingers clear the arm of any swell, or chop and promote good rotation High Swingers (the third drill in this link)

Crocodile eyes allows accurate sighting for good direction but keeps the hips high and body aligned Crocodile eyes drill

Weekly Sample Session Plan 4 April 2017

Download and print this session plan here: session plan 113

For some ironman athletes, we are moving into specific race preparation and for short distance races, the season is already upon us.  This week we step up the intensity with four race-pace efforts over relatively short effort intervals.

Warm Up:

200m easy pace

Technical set:

3 x 50m rotating through Dave Scott’s ‘top 3’ swim drills

Main set:

4 x 300m – 600m at ‘race pace’, 1 minute rest

Warm down:

200m     Steady pace

100m     Easy pace

50m        Very, very easy swimming – how slow can you go while maintaining good form?

Total Volume:

1900m – 3100m

Coaching Points:

Regulate your breathing during race-pace efforts so as not to go into the red.  Remember that race pace is the pace you’ll swim on race day (kinda obvious?). What it doesn’t mean is sprint, or an effort any higher than that at which you intend to race.  For short distances racers, that may be just above threshold, for Ironman athletes, it’ll be at, or below threshold pace. Maybe use this as an opportunity for some race-day imagery?

Dave Scott’s Top 3 swim drills

“slow arm recovery,” “quick catch” and “high swingers”

Copy Cat

IMG_4327

Just a short one today, to highlight the swim position of pro middle-distance athlete, Catherine Jameson, expertly captured above by photographer James Mitchell.

Cat, (formerly of the GI Tri Bridgtown pro team) had a terrific season in 2016 and hopes to have an equally successful 2017, working with her husband and coach Joel Jameson of Team Jameson Triathlon.

A swim-bike specialist, Cat regularly exits the water first and looking at the front of her stroke, that’s hardly a surprise.

Notice the positions of the hand, elbow and shoulder, set up to transfer power to the water for maximal forward propulsion, coupled of course with exquisite body alignment and perfect head position (just the back of her cap breaking the water surface).

If there’s one thing we could all benefit from this year, its copying Cat’s catch. As the saying goes, a picture paints a thousand words.

I’ll leave it there.

Paul

GI Tri Coach