2000M TRIATHLON TECHNIQUE FOCUSED SWIM SET

If you are looking to keep active over the christmas/new year period but are feeling a bit sluggish after the festivities, why not try Coach Steph’s 2000m technical swim set.

SKILLS TO FOCUS ON:

  1. Head down looking at bottom of the pool & slightly at front
  2. Breath looking at side of pool & not at sky/roof
  3. Push water out at the back to lift body up & forward
  4. Open hands slightly and relax them
  5. Rotate from hips and switch on core no twisting
  6. Hand entry with thumb, slide in water to reach at front
  7. Turn shoulder in & catch water with high elbow
  8. Breath every 3 when you are a bit more relaxed in water

SWIMMING SESSION:

Warm Up: 600m fins easy freestyle focus on DPS (distance per stroke) or taking the least amount of strokes possible per lap

Main Set: 20x 50m as 25 drill (from list below) + 25 swim

Warm Down: 400m with snorkel or pool buoy freestyle focus on your weaknesses

SWIMMING DRILLS:

  • Catch up (touch hands in front)
  • Touch armpit (with your thumb)
  • Touch opposite bum cheek (with you thumb)
  • Fist (swim with closed hands)
  • Finger drag (swim with tip of finger dragging on top of water)
  • Knuckle drag (swim dragging your knuckle in the water)
  • Polo (swim with head outside the water)
  • Doggy (recovery your arms under the water after a full stroke)
  • Kick on side (swim on one side with right arm in front + other along body with strong kick)
  • Kick on side (swim on one side with left arm in front + other along body with strong kick)
  • 1 arm (swim with right arm, left arm along body, kicking and breath opposite the arm in use)
  • 1 arm (swim with left arm, right arm along body, kicking and breath opposite the arm in use)
  • 1 arm (swim with right arm, left arm in front, kicking and breath same side the arm you
  • are using, every two)
  • 1 arm (swim with left arm, right arm in front, kicking and breath same side the arm you are using, every two)
  • Switch (see kick on side but switching side every 8 kicks)
  • Switch + skull (see kick on side but switching side every 8 kicks with hand skulling in front
  • Kick + skull (strong kick + action of skulling in a figure 8 shape with hands in front)
  • Skull on your back feet first with no kick in a figure 8 shape skull with hands beside hips
  • Skull on your back head first with no kick in a figure 8 shape skull with hands beside hips
  • Skull in your belly with both hands skulling up and down beside your body