Training session 1: Swimset André
Jakob Ohlsen Published: 16th March 2018
At this point I would like to start with a new series and introduce a few training sessions to you, which I came across in the last ten years of triathlon training. I would like to start with a swimsession, which I completed in this or a similar form many many times during the swim training at my home club in Itzehoe. It's name "Swimset André" is devoted to my former triathlon coach who made me a respectable swimmer (in terms of triathlon).
The set
| Reps | Distance | Task/Speed |
|---|---|---|
| 1 | 300-400 | Warm-up, use different stroke styles |
| 4 | 100 | 50 freestyle drill/ 50 freestyle drills: swim with a fist, high elbow, swim with a fist, 25 left arm/25 right arm (other arm rests in a superman position) |
| 6-8 | 50 | Medley overlapping: Change the stroke style every 25m with ~20sec breaks after 50m butterfly/backstroke, backstroke/breaststroke, breaststroke/freestyle, and so forth |
| 3-5 | 200 | Slow and steady - breathing every 3rd/5th stroke |
| 8 | 25 | 15m all out, 10m coasting |
| 1 | 200 | Cool down |
| Total | 2300-2800 |
About the freestyle drills
Swimming with a fist: Swim freestyle and make a fist with both hands. At first you will think you are extremly slow but once you can use your whole hand again you will think it grew and feel super fast.
High elbow: There are various technical exercises which force you to swim with a high elbow. One exercise is the shoulder-tapping, where you have to tap your shoulder on every overwater phase.
