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:
- Head down looking at bottom of the pool & slightly at front
- Breath looking at side of pool & not at sky/roof
- Push water out at the back to lift body up & forward
- Open hands slightly and relax them
- Rotate from hips and switch on core no twisting
- Hand entry with thumb, slide in water to reach at front
- Turn shoulder in & catch water with high elbow
- 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