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Training session 1: Swimset André

Training session 1: Swimset André

  Jakob Ohlsen     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.

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