Old favourites & new challenges

Well done for all your efforts with the fly kick last week. I saw some good improvement. Keep practising whenever you can. Pushing off from every turn is a great time for 2-3 good fly kicks thinking about that whole body motion with your arms and legs, kick down and up.

This week we are bringing back another old favourite of the Brownlees’ main set of varying pace 100s. Aim to swim the second 100 in each block of 3 at your 1500m swim triathlon race pace and the third one faster. After the main set is a nice challenge set to give you a bit more kick practice off a reducing recovery. Let’s see how many of the 50s you can do as the rest gets shorter on each one.

For the daily core set this week we have a new instructor and some familiar exercises. Enjoy!

Cambridge Triathlon Club Swimming Session

Lane 1 – Saturday 28th Aug 2021

Warm up

200 swim f/c

100 f/c kick, 100 back stroke kick

200 own choice not f/c

Subset 1 – technique – all breathing bilaterally

8 x 50 swum as 25 drill, 25 swim off 15s rest

Alternate drills as fists & reverse catch-up 

4 x 50 full stroke 1-4 prog off 60s

Main set  – progressive pace

6 sets of 3 x 100 off 1:35, 1:30 & 1:25, 1-3 progressive, Brucey-bonus 60s extra rest after 3 sets.

100 very slow and easy-paced IM, active recovery

Subset 2  – descending rest 50s challenge set

Start doing 50s kick off 1:20 and take 5s less rest on each of them till you can’t make the turnaround time (I.e. 1:15, 1:10, 1:05, …)  When you miss the turnaround time join in on the next 50 doing full stroke instead until you can’t make that turnaround time either.  How many 50s can you do? 

Swim down

200 choiceCambridge Triathlon Club Swimming Session

Lane 2 – Saturday 28th Aug 2021

Warm up

200 swim f/c

50 f/c kick, 50 back stroke kick

200 own choice not f/c

Subset 1 – technique – all breathing bilaterally

6 x 50 swum as 25 drill, 25 swim off 15s rest

Alternate drills as fists & reverse catch-up 

4 x 50 full stroke 1-4 prog off 60s

Main set  – progressive pace

6 sets of 3 x 100 off 1:55, 1:50 & 1:45, 1-3 progressive, Brucey-bonus 60s extra rest after 3 sets.

100 very slow and easy-paced IM, active recovery

Subset 2  – descending rest 50s challenge set

Start doing 50s kick off 1:30 and take 5s less rest on each of them till you can’t make the turnaround time (I.e. 1:25, 1:20, 1:15, …)  When you miss the turnaround time join in on the next 50 doing full stroke instead until you can’t make that turnaround time either.  How many 50s can you do?

Swim down

200 choice

Cambridge Triathlon Club Swimming Session

Lane 3 – Saturday 28th Aug 2021

Warm up

200 swim f/c

50 f/c kick, 50 back stroke kick

100 own choice not f/c

Subset 1 – technique – all breathing bilaterally

8 x 50 swum as 25 drill, 25 swim off 15s rest

Alternate drills as fists & reverse catch-up 

4 x 50 full stroke 1-4 prog off 70s

Main set  – progressive pace

5 sets of 3 x 100 off 2:00, 1:55 & 1:50, 1-3 progressive, Brucey-bonus 60s extra rest after 3 sets.

100 very slow and easy-paced IM, active recovery

Subset 2  – descending rest 50s challenge set

Start doing 50s kick off 1:40 and take 5s less rest on each of them till you can’t make the turnaround time (I.e. 1:35, 1:30, 1:25, …)  When you miss the turnaround time join in on the next 50 doing full stroke instead until you can’t make that turnaround time either.  How many 50s can you do?

Swim down

200 choice 

Cambridge Triathlon Club Swimming Session

Lane 4 – Saturday 28th Aug 2021

Warm up

200 swim f/c

50 f/c kick, 50 back stroke kick

100 own choice not f/c 

Subset 1 – technique – all breathing bilaterally

8 x 50 swum as 25 drill, 25 swim off 15s rest

Alternate drills as fists & reverse catch-up 

4 x 50 full stroke 1-4 prog off 70s

Main set  – progressive pace

5 sets of 3 x 100 off 2:10, 2:05 & 2:00, 1-3 progressive, Brucey-bonus 60s extra rest after 3 sets.

Aim to make the 2nd one of each set your triathlon race pace and the 3rd one faster.  Try and get a 5s difference between your fastest and slowest 100. 

Subset 2  – descending rest 50s challenge set

Start doing 50s kick off 1:50 and take 5s less rest on each of them till you can’t make the turnaround time (I.e. 1:45, 1:40, 1:35, …)  When you miss the turnaround time join in on the next 50 doing full stroke instead until you can’t make that turnaround time either.  How many 50s can you do?

Swim down – 200 choice

New tricks

We’ve done some short and fast swimming, some longer varying pace swims so this week we are going to mix it up with a longer session with a good all round mix of swim, kick and different strokes. This will include some fly kick, which you will have seen really well demonstrated when watching the Olympics. I know many of you find it hard so my top-3 tips are:

1 – Keep a long streamline from fingers to toes

2- Use the up and down kick to drive yourself forward

3- Make it a whole body motion and use your hands as well pressing up and down for extra power and speed

Chloe Sutton has a good video you can watch below on this. We won’t be doing the drills in her video but her advice and demonstration of how to swim it well is worth a watch if you find fly kick difficult.

Fly kick is easier with a strong core and I hope many of you have been trying some of the core workouts I’ve been posting each week. This week we have a slightly longer swim-specific core workout that includes some rest! Follow along with the guy in the video and do some good stretches during the rest intervals!

The session this week is shown below:

Cambridge Triathlon Club Swimming Session

Lane 1 – Saturday 21st Aug 2021

Warm up

200 f/c, 200 own choice kick

200 Alternating 25s b/c, brs   

Main Set 1 – aerobic pace pull with paddles

300 off 4:40, 2 x 200 off 3:10

3 x 100 f/c off 1:30

Kick set

2 sets of 6 x 25 kick without float with 15s rest, as

2 x 25s Fly kick underwater (as far as possible)

2 x 25s Backstroke kick with good streamline

2 x 25s Fast kick, 5 Fly kicks underwater then f/c

Main set 2 – aerobic pace swim

4 x 75 f/c off 1:15

4 x 125 f/c off 1:55

4 x 75 f/c off 1:10

4 x 125 f/c off 2:00

Subset – different strokes

9 x 50s Medley changeovers (Fly-B/c, B/c-Brs, Brs-F/c, repeat) off 1:00 

Swim down – 200 choice

Cambridge Triathlon Club Swimming Session

Lane 2 – Saturday 21st Aug 2021

Warm up

200 f/c, 100 own choice kick

200 Alternating 25s b/c, brs

Main Set 1 – aerobic pace pull with paddles

300 off 5:15, 2 x 200 off 3:30

3 x 100 f/c off 1:45

Kick set

2 sets of 6 x 25 kick without float with 15s rest, as

2 x 25s Fly kick underwater (as far as possible)

2 x 25s Backstroke kick with good streamline

2 x 25s Fast kick, 5 Fly kicks underwater then f/c

Main set 2 – aerobic pace swim

4 x 75 f/c off 1:25

4 x 125 f/c off 2:10

4 x 75 f/c off 1:20

4 x 125 f/c off 2:15

Subset – different strokes

9 x 50s Medley changeovers (Fly-B/c, B/c-Brs, Brs-F/c, repeat) off 1:10 

Swim down – 200 choice 

Cambridge Triathlon Club Session

Lane 3 – Saturday 21st Aug 2021

Warm up

200 f/c, 100 own choice kick

150 Alternating 25s b/c, brs

Main Set 1 – aerobic pace pull with paddles

200 off 4:00, 2 x 150 off 3:00

3 x 100 f/c off 1:55

Kick set

2 sets of 6 x 25 kick without float with 15s rest, as

2 x 25s Fly kick underwater (as far as possible)

2 x 25s Backstroke kick with good streamline

2 x 25s Fast kick, 5 Fly kicks underwater then f/c

Main set 2 – aerobic pace swim

4 x 75 f/c off 1:30

4 x 125 f/c off 2:25

4 x 75 f/c off 1:25

4 x 125 f/c off 2:30

Subset – different strokes   

6 x 50s Medley changeovers (Fly-B/c, B/c-Brs, Brs-F/c, repeat) off 1:20 

Swim down – 200 choice 

Cambridge Triathlon Club Swimming Session

Lane 4 – Saturday 21st Aug 2021

Warm up

200 f/c

200 Alternating 25s b/c, brs

Main set 1 – aerobic pace pull with paddles

200 off 4:30, 2 x 150 off 3:20

3 x 100 f/c off 2:10

Kick set

2 sets of 6 x 25 kick without float with 15s rest, as

2 x 25s Fly kick underwater (as far as possible)

2 x 25s Backstroke kick with good streamline

2 x 25s Fast kick, 5 Fly kicks underwater then f/c

Main set 2 – aerobic pace swim

3 x 75 f/c off 1:45

3 x 125 f/c off 2:45

3 x 75 f/c off 1:40

3 x 125 f/c off 2:50

Subset – different strokes

6 x 50s Medley changeovers (Fly-B/c, B/c-Brs, Brs-F/c, repeat) off 20s rest 

Swim down – 200 choice

Going longer

Well done for all your efforts on the USRPT 50s last week. I know it was a real challenge for many of us to try and hit those speeds after so long but I saw lots of great effort and some good speed despite the inevitable rustiness.

This week we are taking advantage of the extra lane space we always get in holiday season to do some longer swims with some positive split 200s. These are all about practising starting fast – as is necessary in a mass-start swim – and then settling back into a sustained pace for the second half. With Covid restrictions being increasingly eased I know many more of you will be doing mass starts again so now is a good time to remind ourselves of the efforts and pacing required.

And how is everyone feeling after the Olympics is over? I thought it was a real success given all the challenges and it had a lot more excitement than I expected without the crowds. It therefore seems apt to have the daily core set this week being the Caeleb Dressel Corentine 1 circuit we did in lockdown to help us all build the Caeleb body that won 5 golds in Tokyo. Let’s not talk about the 6th gold he was expected to win in the mixed medley relay that a certain Team GB left him trailing in their wake though and out of the medals…!

Cambridge Triathlon Club Swimming Session

Lane 1 – Saturday 14th Aug 2021

Warm up

200 f/c

100 b/c, 100 brs

200 alternating 50 kick, 50 swim

Subset 1 – steady aerobic pace

3 x 200 f/c pull with paddles, 20s rest

Main set – positive splits and aerobic

3 x 200 f/c off 3:10, swimming 1^st 100 hard, 2^nd 100 steady

3 x 150 even pace f/c off 2:25

Brucey Bonus 1m extra rest

3 x 200 f/c off 3:10, swimming 1^st 100 hard, 2^nd 100 steady

Subset 2 – sprints, steady and speed endurance

4 x sets with no extra rest between sets of: 

    25 sprint off 60

    50 steady off 60

    75 speed endurance off 60

Swim down

200 choice 

Cambridge Triathlon Club Swimming Session

Lane 2 – Saturday 14th Aug 2021

Warm up

200 f/c

100 b/c, 100 brs

100 alternating 50 kick, 50 swim

Subset 1 – steady aerobic pace

3 x 150 f/c pull with paddles, 20s rest

Main set – positive splits and aerobic

3 x 200 f/c off 3:30, swimming 1^st 100 hard, 2^nd 100 steady

3 x 150 even pace f/c off 2:40

Brucey Bonus 1m extra rest

3 x 200 f/c off 3:30, swimming 1^st 100 hard, 2^nd 100 steady

Subset 2 – sprints, steady and speed endurance

4 x sets with no extra rest between sets of: 

    25 sprint off 70

    50 steady off 70

    75 speed endurance off 70

Swim down

200 choice

Cambridge Triathlon Club Swimming Session

Lane 3 – Saturday 14th Aug 2021

Warm up

200 f/c

100 b/c, 100 brs

100 alternating 50 kick, 50 swim

Subset 1 – steady aerobic pace

300 f/c pull with paddles, 30s rest

200 f/c pull with paddles

Main set – positive splits and aerobic

3 x 200 f/c off 3:50, swimming 1^st 100 hard, 2^nd 100 steady

3 x 150 even pace f/c off 2:50

Brucey Bonus 1m extra rest

3 x 200 f/c off 3:50, swimming 1^st 100 hard, 2^nd 100 steady

Subset 2 – sprints, steady and speed endurance

3 x sets with no extra rest between sets of: 

    25 sprint off 75

    50 steady off 75

    75 speed endurance off 75

Swim down

200 choice

Cambridge Triathlon Club Swimming Session

Lane 4 – Saturday 14th Aug 2021

Warm up

200 f/c

50 b/c, 50 brs

50 kick, 50 swim

Subset 1 – steady aerobic pace

300 f/c pull with paddles, 30s rest

200 f/c pull with paddles

Main set – positive splits and aerobic

2 x 200 f/c off 4:30, swimming 1^st 100 hard, 2^nd 100 steady

3 x 150 even pace f/c off 3:15

Brucey Bonus 1m extra rest

2 x 200 f/c off 4:30, swimming 1^st 100 hard, 2^nd 100 steady

Subset 2 – sprints, steady and speed endurance

3 x sets with no extra rest between sets of: 

    25 sprint off 85

    50 steady off 85

    75 speed endurance off 85

Swim down

200 choice

Olympic speed

With so many more fast performances at the Olympics this week it seems a good time for us to do our fastest paced session with some USRPTs (Ultra Short Race Pace Training). It’s been almost 18 months since we did USRPTs so as a reminder it is all about swimming 50s at a faster pace than you can sustain. If you manage all of the set without missing any 50s you are not trying hard enough! If you have to miss out more than 3 x 50s then you are trying too hard! Aim for that happy medium and of missing out 2-3 as soon as your pace drops.

On the technique set this week we have a range of familiar drills where I would like you all to think about 1-2-3 on each stroke. 1 is the entry, 2 is getting to vertical forearm and 3 is the push. Consciously count in your head on each stroke with a slight pause between each number to ensure you have time to focus on the 3 main phases of each stroke with a good high elbow catch.

I hope you enjoyed the daily core set last week. We are doing just 5 mins per day this week. 5 mins per day should be very achievable – let me know how you get on! The core set and session below:

Cambridge Triathlon Club Swimming Session

Lane 1 – Saturday 7th Aug 2021

Warm up

200 f/c

100 own choice drills

100 own choice kick

200 own choice swim, not f/c

Technique set – count 1-2-3 each stroke

12 x 50s f/c drills off 20s rest

1-3 Unco drill, 1st length L arm 2nd length R arm

4-6 reverse catch-up drill

7-9 full stroke, perfect technique, breath every 5

10-12 full stroke 1-3 prog

Main set – USRPT

30 x 50s f/c off 60, all fast 

Swim at a faster pace than you can sustain for the whole set, going at 5s intervals and monitor your time for each 50.  Miss out a 50 and join in the next one when your speed drops off.  Aim to miss out no more than 3 x 50s during the set.  You should be missing out 2 or 3 x 50s & getting 25s rest to get the most benefit from this set.

Swim down

200 pull, 200 kick, 200 swim own choice

Cambridge Triathlon Club Swimming Session

Lane 2 – Saturday 7th Aug 2021

Warm up

200 f/c

100 own choice kick

200 own choice swim, not f/c

Technique set – count 1-2-3 each stroke

12 x 50s f/c drills off 20s rest

1-3 Unco drill, 1st length L arm 2nd length R arm

4-6 reverse catch-up drill

7-9 full stroke, perfect technique, breath every 5

10-12 full stroke 1-3 prog

Main set – USRPT

30 x 50s f/c off 65, all fast 

Swim at a faster pace than you can sustain for the whole set, going at 5s intervals and monitor your time for each 50.  Miss out a 50 and join in the next one when your speed drops off.  Aim to miss out no more than 3 x 50s during the set.  You should be missing out 2 or 3 x 50s & getting 25s rest to get the most benefit from this set.

Swim down

200 pull, 200 kick, 200 swim own choice

Cambridge Triathlon Club Swimming Session

Lane 3 – Saturday 7th Aug 2021

Warm up

200 f/c

100 own choice drills

100 own choice kick

100 own choice swim, not f/c

Technique set – count 1-2-3 each stroke

9 x 50s f/c drills off 20s rest

1-3 Unco drill, 1st length L arm 2nd length R arm

4-6 reverse catch-up drill

7-9 full stroke, breathing every 5

Main set – USRPT

30 x 50s f/c off 70, all fast 

Swim at a faster pace than you can sustain for the whole set, going at 5s intervals and monitor your time for each 50.  Miss out a 50 and join in the next one when your speed drops off.  Aim to miss out no more than 3 x 50s during the set.  You should be missing out 2 or 3 x 50s & getting 25s rest to get the most benefit from this set.

Swim down

200 pull, 100 kick, 200 swim own choice

Cambridge Triathlon Club Swimming Session

Lane 4 – Saturday 7th Aug 2021

Warm up

200 f/c

100 own choice drills

100 own choice swim, not f/c

Technique set – count 1-2-3 each stroke

9 x 50s f/c drills off 20s rest

1-3 Unco drill, 1st length L arm 2nd length R arm

4-6 reverse catch-up drill

7-9 full stroke, breathing every 5

Main set – USRPT

28 x 50s f/c off 75, all fast 

Swim at a faster pace than you can sustain for the whole set, going at 5s intervals and monitor your time for each 50.  Miss out a 50 and join in the next one when your speed drops off.  Aim to miss out no more than 3 x 50s during the set.  You should be missing out 2 or 3 x 50s & getting 25s rest to get the most benefit from this set.

Swim down

100 pull, 100 kick, 200 swim own choice