Heads and Tails

Heads and Tails

This is one of my most favourite crawl programs.

I am usually  get tired easy from swimming with paddles, but here the program is designed the way I can enjoy swimming and train hard without feeling pain in my shoulders.

So,

Heads and Tails ~2500 m

Great all around technique session to really hone your form to transit into a tougher period of work.

 

Warm up

4 x 100 + 15 sec rest between every 100 m:

  • Pull buoy B3/5/3
  • Fins freestyle B5
  • Pull buoy: 25 m scull + 25 freestyle
  • Pull buoy: 25 m doggy paddle + 25 freestyle

Main Set

 Set “ Tails”:

10x 50 m fins (focus on rotation & relaxed recovery) +10 sec as

  1. 25 kick on the Left side + 25 freestyle
  2. 25 fast + 25 easy freestyle
  3. 25 kick on the Right side + 25 freestyle
  4. 25 fast + 25 easy freestyle
  5. 25 m 6/1/6 + 25 freestyle
  6. 25 fast + 25 easy freestyle
  7. 25 m 6/3/6 + 25 freestyle
  8. 25 fast + 25 easy freestyle
  9. 25 broken arrow + 25 freestyle
  10. 25 fast + 25 easy freestyle

Set “Heads”:

10 x 50 m pull buoy (focus on catch & propulsion) + 10 sec as

  1. 25 scull #1 (in front) + 25 freestyle
  2. 25 fast + 25 easy freestyle
  3. 25 scull #12 (under the body) + 25 freestyle
  4. 25 fast + 25 easy freestyle
  5. 25 scull #3 (hands behind) + 25 freestyle
  6. 25 fast + 25 easy freestyle
  7. 25 fists + 25 freestyle
  8. 25 fast + 25 easy freestyle
  9. 25 doggy paddle + 25 freestyle
  10. 25 fast + 25 easy freestyle

Cherry on the cake:

10 x 100 m freestyle (75% effort choice of B5s or breathing to least favorite side) + 10 sec

Cool down

100 m of your choice

This week training plan

Hello fellow swimmers and triathletes.

Biking:

Kick-off bike ride: 32km to Drottningholm. Ekerö is a beautiful place to train your biking, check it out!

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Swimming:

This week we are focusing on gaining distance and keeping the pace. Try this training set if you are struggling to crawl for longer.

warm up
100m breaststroke
100m crawl kick
100m crawl

main set (pyramid swim)
100m crawl, rest for 30 sec
200m crawl, rest for 30 sec
300m crawl, rest for 1 min
100m breast or backstroke, rest for 30 sec
400m crawl

cool down
200m any stroke

(1600m)

Running:

This week’s running goal is 5km in under 35mins. 

Do you want to train with us? Join us on Facebook to sign up for training events: https://www.facebook.com/groups/680668085372533/