Weekly swim session plan 30 May 18

Download and print this session plan here: session plan 172

All great swimmers exhibit excellent balance in the water.  Let’s look at what I consider to be the key drill for balance and alignment – skating drill and use an intermediate step (6-3-6) to carry that alignment into our freestyle stroke.

Warm Up:

200m, easy

Technical set:

6 x 50m as skate to halfway, swim to wall. Alternate left and right hand lead

6 x 50m 6-3-6

Main set:

4 – 7 x 200m focusing between alignment and balanced rotation.

Warm down:

200m – 400m     Easy to very easy

Total Volume:

1800m – 2400m

Coaching Points:

In skating, the leading arm should be straight out in front of the rotated shoulder.  The trailing arm should be ‘in pocket’ (straight down on the INSIDE of the thigh). Kick should not be so aggressive as to throw you off balance – consider a compact ad rhythmic kick.

6-3-6 is as simple as counting to three (strokes) then switching sides. Breathing on the second stroke or just after the third stroke, when you have maximum propulsion, works best.

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Weekly Swim Session Plan 22 May 2018

Download and print this session plan here: session plan 171

We have been alternating technique and volume now for many weeks.  This week’s session aims to sharpen your race pace, with higher intensity and a little less volume than you’re now used to.

Warm Up:

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

Technical set:

No technical set

Main set:

5 – 8 x 100m over threshold – 15 sec rest

3 – 6 x 200m threshold – 30 sec rest

5 – 8 x 100m over threshold – 15 sec rest

Warm down:

200-400m easy

Total Volume:

2000m – 3400m

Coaching Points:

As with all volume sets, don’t go out too hard. You should gradually get up to threshold and just over it, through the first set of 100s.

If you feel rising anxiety focus on your exhale and if you need to ease off the pace, do so very gradually, allowing your heart time to respond to the reduced intensity.  Don’t switch from hard to easy but just think of easing off the gas very slightly, allowing you to recover over 50m or so.

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.

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