T352 Swim Training & Equipment 101 Explainer page for sessions and equipment.
Beausejour Swim timetable Page : here
Tri Performance Group
Monday 9th June – BSJ 6:30M
Warm up : 300 easy swim,
Core Activation : 4×25 pull buoy at feet
200 as 100 with PB @ Knees, 100 between thighs
Glute & Leg activation : 4 x 50 kick (20″) – flippers & float
4 x 50m Finger Drag up, swim down, with flippers – light kicking
Aerobic Activation : 200 swim, 200 pull – paddles & Buoy – band optional
2 x 4 x 25 Descending (15″)
1 x [25, (20″ rest) 50 (25″ rest), 75, (45″) ,100 (75″), 75 (45″ ), 50, (30″ rest), 25 – all RPE 9+ but not straining
200 easy
2 x 100 (75″) , 2 x 50 (45″) , 4 x 25 (30″) All best sustainable effort
200 easy
200 Best effort
2 x 200 Easy RPE4 – vary pull and paddles / (pull buoy with ban as 4×50 10″)
Sculling Drills: 4 x 100 A,B,C & Long Dog – drill up swim down
200 Swim Down
Thursday 12th June – BSJ 6:30am
Warm up (700m) as : 300swim,
Core Activation : 4×25 pull buoy at feet
200 as 100 with PB @ Knees, 100 between thighs,
Aerobic Activation and build (600m): 200pb & paddles, 200 swim
Build : 2x4x25 descending 1-4 15″ rest
Main Set Part 1 : 4 x 150 Fast start : Sprint 50, hold Sprint Tri Pace for 100, 25” rest
100 easy
Part 2: 4×300 CSS descending through set with 40″ rest (1-2 @ CSS +4/5 3-4 @ CSS+3)
Part 3 : 6 x 50 20” rest – fast but smooth
100 easy
Sculling Drills: 4 x 100 A,B,C & Long Dog – drill up swim down
100 swim down
Mon 16th June
Warm up as : 300swim,
Core Activation : 4×25 pull buoy at feet
200 as 100 with PB @ Knees, 100 between thighs,
Aerobic Activation and build (600m): 200pb & paddles, 200 swim
Build : 2x4x25 descending 1-4 15″ rest
Main set Part 1: 4 x 100 – sprint 0-25 and 75-100 cruise (25″)
Part 2 : 400swim , 400 Pull buoy & paddles, 400swim – IM pace (60″) rest
Part 3: 6 x 50 swim – fast but smooth (25″)
Choice Drill / Swim down
Thurs 19th June (Hannah, Ethan, Lindsay, Amy, Emily… shorter set while the IMs are away!)
Warm up as : 300swim,
Core Activation : 4×25 pull buoy at feet
200 as 100 with PB @ Knees, 100 between thighs,
200Kick as 25 side, 25 side, 25 dolphin back, 25 back x 2
Aerobic Activation and build (600m): 200p, 200s
Build : 2x4x25 descending 1-4 15″ rest
Main Set Part : Broken 1600 @ at 1500 race goal pace
100 (15″), 200 (20″),300 (25″),400 (30″),300 (25″),200 (20″),100
Swim down
Emily/Amy – feel free to add on drill sor part 2 Main set of choice
Monday 23rd June
Warm up : 300 easy swim,
Core Activation : 4×25 pull buoy at feet
200 as 100 with PB @ Knees, 100 between thighs
Glute & Leg activation : 4 x 50 kick (20″) – flippers & float
4 x 50m Finger Drag up, swim down, with flippers – light kicking
Aerobic Activation : 200 swim, 200 pull – paddles & Buoy – band optional
2 x 4 x 25 Descending (15″)
1 x [25, (20″ rest) 50 (25″ rest), 75, (45″) ,100 (75″), 75 (45″ ), 50, (30″ rest), 25 – all RPE 9+ but not straining
200 easy
2 x 100 (75″) , 2 x 50 (45″) , 4 x 25 (30″) All best sustainable effort
200 easy
200 Best effort
2 x 200 Easy RPE4 – vary pull and paddles / (pull buoy with ban as 4×50 10″)
Sculling Drills: 4 x 100 A,B,C & Long Dog – drill up swim down
200 Swim Down
Thursday 26th June
Warm up (900) as : 400swim,
Core Activation : 4×25 pull buoy at feet
200 as 100 with PB @ Knees, 100 between thighs,
200Kick as 25 side, 25 side, 25 dolphin back, 25 back x 2
Aerobic Activation and build (600m): 200p, 200s
Build : 2x4x25 descending 1-4 15″ rest
Main Set Part (2k):
200pull with paddles & BAND – easy
2 x 9 x 100s (12″rest) ~ CSS +2, 200 easy pull with paddles between sets.
Drill & Warm down (500m) : 100 of each drill:
6-1-6 drill up, swim down
6-3-6 drill up AND down
UnCo Prelim (whole length 1 side)
Catch Up, drill up and down
100 swim down