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.



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