Weekly swim session plan 15 August 2017

Download and print this session plan here: session plan 132

This week, we are back at threshold to maintain the fitness gained over the last two weeks working above threshold.

Warm Up:

3 x 100m easy pace, 10 sec rest after each

Technical set:

4 x 50m as kick (without board) or skating up the pool, swim back.

Main set:

200m threshold (zone 4) 30 seconds rest

400-800m continuous (zone 4) 60 seconds rest

2 x 100m threshold (zone 4) 20 seconds rest

Warm down:

200m     Very easy

Total Volume:

1500m – 1900m

Coaching Points:

This short session should be swum at the appropriate intensity – Zone 4 threshold.  Be disciplined with rest period in order to prevent heart rate dropping too far between reps.

Weekly Swim Session Plan 8 August 2017

Download and print this session plan here: session plan 131

This week, we continue to push our upper limits, using zone 5 ‘VO2’ for a couple of short reps (think of this as being faster than race pace if you’re less familiar with HR zones) and recovering in zone 2 three short reps, allowing heart rate to recover actively. All rests 20seconds / 50m swum.

Warm Up:

200m easy pace

Technical set:

4 x 50m Head-up life-saver (Tarzan drill) going up the pool, swim back with catch focus.

Main set:

2 x 50m                  Zone 5                     20 seconds rest after each

3 x 50m                  Zone 2                     20 seconds rest after each

Repeat the above 4 – 8 times

Warm down:

200m     Very easy

Total Volume:

1600m – 2600m

Coaching Points:

Swim the zone 5 reps at above race pace and really feel the difference on the zone 2 efforts and allow your heart rate to continue to recover while swimming easy (rather than extending the rest period). Be disciplined with 20 second rests.

Weekly Swim Session Plan 1 August 2017

Download and print this session plan here: session plan 130

This week, we are going to build on last week’s threshold session by pushing above threshold, then settling back into tempo, with the aim of consistent pacing through the longer reps. We’ll be using zone 5 ‘VO2’ for shorter efforts (think of this as being faster than race pace if you’re less familiar with HR zones) and zone 3 ‘Tempo’ for longer efforts. All rests 10seconds / 100m swum.

Warm Up:

200m easy pace

Technical set:

4 x 50m sculling to halfway, swim to wall

Main set:

100m Zone 5 (10s)    then                200m Zone 3 (20s)

100m Zone 5 (10s)    then                300m Zone 3 (30s)

100m Zone 5 (10s)    then                400m Zone 3 (40s) (Novice or slower swimmers, skip this rep)

100m Zone 5 (10s)    then                500m Zone 3 (50s)

100m Zone 5 (10s)    then                300m Zone 3 (30s)

Warm down:

200m     Very easy

Total Volume:

2300m – 2800m

Coaching Points:

Be disciplined with rest periods and efforts.  Don’t go out too hard in early zone 3 reps.  Zone 3 should feel pretty easy in comparison to the zone 5 effort.  If you go out too hard early, say in zone 4 Threshold, then you’ll struggle to complete the set.

Weekly Swim Session Plan 25 July 2017

Download and print this session plan here: session plan 129

After a few weeks of front-end technical focus, this week, we aim to put those improvements into practice with a short technical refresh, then a threshold set to realize race day performance improvements.

Warm Up:

200m easy pace

Technical set:

2 x 50m doggy paddle drill going up the pool, swim back

2 x 50m Quick Catch drill

Main set:

8 – 12 X 150m Zone 3 (tempo), 50m Zone 4 (threshold) 15 seconds rest after each.

Warm down:

300m     Very easy

Total Volume:

2300m – 3100m

Coaching Points:

Be aware of your tempo and threshold efforts.  On race day, be clear in which zone you’re intending to swim.  Threshold will be too high for a slower swimmer (over one hour swim time) in an Ironman swim.  For 70.3 and shorter distances, threshold pace (or higher) is suitable.

 

 

 

Weekly Swim Session Plan 18 July 2017

Download and print this session plan here: session plan 128

This week, we’ll repeat / build on the stroke rate focus commenced in last week’s session.

Warm Up:

200m easy pace

Technical set:

2 x 50m 1 – finger drill (incorporating EVF)

2 x 50m head-up lifesaver (feel the EVF effect)

4 x 100m focus on increasing your stroke rate (without diminishing stroke length) Use Tempo trainer if possible and experiment with varying your stroke rate.

Main set:

3 – 5 x 400m all timed.  Alternate increased focus on higher stroke rate (using tempo trainer if possible) and swimming without that specific focus (taking out the tempo trainer if previously used).

How do times compare to your last 400m timed swim? Is there any variance in reps with and without high stroke rate focus?

Warm down:

300m     Very easy

Total Volume:

2300m – 3100m

Coaching Points:

Familiarizing yourself with the tempo set at a slightly higher stroke rate, should help you to replicate that higher stroke rate when there are no stroke rate beeps from the tempo trainer, allowing you to adopt a sustainable high stroke rate than previous swims.

Weekly Swim Session Plan 11 July 2017

Download and print this session plan here: session plan 127

Continuing to work on last week’s early vertical forearm (EVF) focus, this week, we consider the effect of a more effective catch, pulling with larger muscle groups on stroke rate and ultimately, swim speed.  Recent experience with an Ironman age group athlete, suggests that moving focus onto stroke rate, can provide an immediate return in terms of swim speed.

Warm Up:

200m easy pace

Technical set:

2 x 50m 1 – finger drill (incorporating EVF)

2 x 50m head-up lifesaver (feel the EVF effect)

4 x 100m focus on increasing your stroke rate (without diminishing stroke length) Use Tempo trainer if possible and experiment with varying your stroke rate.

Main set:

4 – 8 x 100m aiming to swim with EVF as practiced in drills and sampling your stroke rate to see if you can produce faster, sustainable times by lifting your stroke rate by as little as 2-3 strokes per minute.

400m timed swim (using slightly higher stroke rate – is it improved from last week’s test, or your 400m norm?)

Warm down:

300m     Very easy

Total Volume:

1550m – 1950m

Coaching Points:

A faster stroke rate can be tiring if you change up too quickly. Make sure you maintain good form, control your breathing and reach all the way to the front of your stroke, as the use of lats and pecs, rather than rotator cuff, allow you to increase the power and speed of the pull, leading to a faster stroke rate.

Weekly Swim Session Plan 20 June 2017

Download and print the session plan here: session plan 124

With temperatures soaring and the race season in full-swing, most triathletes are swimming some open water sessions each week.  Anecdotally, not everyone has transitioned from pool to lake as well as we might hope. This week, let’s use a pool session to really nail some key attributes of open water technique.

Warm Up:

200m easy pace

Technical set:

4 x 50m sighting skills – crocodile eyes

4 x 50m high swingers

Main set:

12 – 18 x 100m with 10 seconds rest, incorporating the sighting skills from the drill, 2 per length of the pool

Warm down:

300m     Very easy

Total Volume:

2100m – 2700m

Coaching Points:

Sight straight forward on the non-breathing stroke and follow up immediately with a breath under the opposite arm. Don’t try to sight off the end of the breath as this won’t allow you time to properly view the course.  Only lift your googles out of the water – don’t sit up too high, or your hips will drop, causing drag.