COACH'S CORNER - SWIM SESSIONS

Swim Sessions 

If you have tried these sessions and are fairly comfortable with them, it is probably time to try to extend their duration as the next phase of your Base Training. Good Luck.

Base Training Swim Sessions for Novice Triathletes

Base Training Swim Sessions for Intermediate Triathletes

Base Training Swim Sessions for Experienced Triathletes

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 Base Training

Swim Sessions for Novice Triathletes

Disclaimer :- Please remember you do these sessions at your own risk. We (Cerist Tri Club) do not take responsibility for your health or safety, if unsure please seek medical advice.

All these session should be carried out with a Warm-up before and a warm down after completion.

Warm up :- 200meter F/C, 160m Pull, 40m Kick

Warm down :- 200 meter easy swim.

Session 1 :- Straight swim for 25mins concentrating on a long stroke and Stroke count per length

Session 2 :- Pyramid set. 100m, 200m, 300m, 400m, 400m,300m, 200m, 100m. 30’s rest on each effort.  Again working on stroke length, try to keep same time gone down as you got going up.

Session 3 :- 4 x 400m on 9mins . This is the total time including your rest before moving to the next set.

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Base Training

Swim Sessions for Intermediate Triathletes

Disclaimer :- Please remember you do these sessions at your own risk. We (Cerist Tri Club) do not take responsibility for your health or safety, if unsure please seek medical advice.

All these session should be carried out with a Warm-up before and a warm down after completion.

Warm up :- 200meter F/C, 160m Pull, 40m Kick Repeat on 30's rest

Warm down :- 200 meter easy swim.

Session 1 :- Straight swim for 35mins concentrating on a long stroke and Stroke count per length.

Session 2 :- Pyramid set. 100m, 200m, 300m, 400m, 500, 400m, 300m, 200m, 100m. 30’s rest on each effort.  Again working on stroke length, try to keep same time gone down as you got going up. You probably will not need a Warm-up for this session.

Session 3 :- 5 x 400m on 9mins . This is the total time including your rest before moving to the next set.

 
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 Base Training

Swim Sessions for Experienced Triathletes

Disclaimer :- Please remember you do these sessions at your own risk. We (Cerist Tri Club) do not take responsibility for your health or safety, if unsure please seek medical advice.

All these session should be carried out with a Warm-up before and a warm down after completion.

Warm up :- 200meter F/C, 160m Pull, 40m Kick Repeat on 30's rest

Warm down :- 400 meter easy swim.

Session 1 :- Straight swim for 50mins concentrating on a long stroke and Stroke count per length.

Session 2 :- Pyramid set. 100m, 200m, 300m, 400m,500m, 500m, 400m, 300m, 200m, 100m. 30’s rest on each effort.  Again working on stroke length, try to keep same time gone down as you got going up. You may not need a warm-up for this set.

Session 3 :- 6 x 500m on 9mins . This is the total time including your rest before moving to the next set. Again a Warm-up may not be necessary.

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