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Swim Training at Centre Claude Robillard

Posted by [email protected] on November 15, 2011 at 4:40 PM

Training session for the month of November:

Total Distance: 3500 METERS

Preparation for triathlon swim start

Warm Up:

300 swim, 100 kick, 200 pull, 100 kick

8 X 50 drill down, swim back, w/10 secs rest

6 X 75 build by 25,s with 15 sec rest

Main Set:

4 X 400 where first 200 all-out, then survive last 200 4:00 rest between each

100 easy

4 X 25 all-out 1:00 interval

150 cool down

Total Distance: 5150 METERS

Warm-up:

400 free normal down, drill fist and breather every stroke back

200 kick dolphin on back down, free back

300 stroke choice down, free back

6 X 75 build free w/ 15 secs. rest

Main set: (Mental Toughness):

100 free AT + :10

4 X 25 fast on :40

2 X 200 free AT + :20

4 X 50 kick fast down easy back on 1:20

3 X 300 free, negative split AT + :30

Easy 100 2:00

4 X 400 pull 3 & 4 AT + :40

Easy 100

4 X 25 sprint choice on :40

Easy 200 warm down

Total Distance: 2200 METERS

Plyometrics and weights

Warm Up:

400 swim, every 4th length drill

300 kick, every 3rd length fast

200 Individual Medley by 25,s

100 swim

Plyo:

8 X 50 free, sprint down easy back, when at wall do 10 knee bends and explode off bottom while arms are above head pressed in push off position 1:10 interval

200 easy thinking about stroke

Weights:

8 X 50 IM order, sprint down, easy back, when at wall, get out and do ten push-ups 1:20 interval

200 easy

Total Distance: 3500 METERS

Categories: Triathlon Training

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