Challenge Tri Camp Swim Sets

At Challenge Tri Camp we understand the importance of having a plan to follow and changing things up when you’re looking to improve your technique, form and speed. Thats why each week our Swim Smooth Certified coaches will be posting swim sets to follow in the pool. Keeping you motivated and improving in speed endurance and swim technique. 

WEEK 7:

Swim drills are designed to improve your technique and efficiency in the water by breaking down the stroke into smaller individual elements, working on the correct movement patterns and laying down good muscle memory. Remember, if you find a drill hard it probably means you need to work on that area of your stroke – train your weakness. This week’s sessions are largely technique focused, don’t rush the drills – focus on trying to get every stroke perfect.

Beginner: 1.5km 

Intermediate: 2k

Warm up: 100fc, 50 back, 100 pull, 50 breast, 50 fc

If you have fins, put them on, take 15-20s after each rep

Kick: Kick from the hip, using g lutes, not from the knee. Flex the ankle, and aim to just make the water ‘boil’ as feet just break the surface, you don’t want to create a massive splash.

6×25 – 2 on back, 2 on front, 1 on left side, 1 on right side

6-3-6 drill: side kick with lower arm extended out in front and upper arm resting on your side. Face in the water looking at the floor, turn to side to breathe.

Do 6 kicks (or just count to 6) then do 3 strokes and change to other side and repeat. Use hips to help you rotate from side onto front

4×50 as 25m 6-3-6 / 25m swim

6-1-6 drill: as before, but now only 1 stroke to change side.

4×50 as 25m 6-1-6 / 25m swim

Fists: you want to use your hand and forearm to pull on the water to increase the surface area of your paddle. Swimming with your hand in a fist forces you to start using your forearm t pull on the water.

6×50 as 25m fists / 25m swim

Now do:

50m easy as perfect technique as you can.

100m firm pace trying to hold technique.

50m easy as perfect technique as you can.

Swim down: 100m mix of strokes, nice and easy

Warm up: 200fc, 50 back, 200 pull, 50 breast, 100 fc

If you have fins, put them on, take 15-20s after each rep

Kick: Kick from the hip, using g lutes, not from the knee. Flex the ankle, and aim to just make the water ‘boil’ as feet just break the surface, you don’t want to create a massive splash.

8×25 – 2 on back, 2 on front, 1 on left side, 1 on right side, 1 butterfly kick on front, 1 butterfly kick on back

6-3-6 drill: side kick with lower arm extended out in front and upper arm resting on your side. Face in the water looking at the floor, turn to side to breathe.

Do 6 kicks (or just count to 6) then do 3 strokes and change to other side and repeat. Use hips to help you rotate from side onto front

6×50 as 25m 6-3-6 / 25m swim

6-1-6 drill: as before, but now only 1 stroke to change side.

4×50 as 25m 6-1-6 / 25m swim

Fists: you want to use your hand and forearm to pull on the water to increase the surface area of your paddle. Swimming with your hand in a fist forces you to start using your forearm t pull on the water.

3×100 as 75m fists / 25m swim

Now do:

100m easy as perfect technique as you can.

100m firm pace trying to hold technique.

100m easy as perfect technique as you can.

Swim down: 100m mix of strokes, nice and easy

 

WEEK 6:

This set will see you working at your threshold pace, keeping this pace throughout is important to increase your endurance. Don’t set out too fast as you want to maintain the pace consistently throughout the session.

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WEEK 5:

This week’s set is a longer set focusing on building your technique & endurance. Focus on keeping your form as you progress through the set.  

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WEEK 4:

This week’s swim set works on threshold pacing. Ensure you maintain an average pacing throughout this set building on endurance and speed at a pace you can hold consistently throughout the session. 

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WEEK 3:

Time to tackle the new year with another solid swim set from our Challenge Tri Camp coaches. Get your mojo back & start swimming towards your 2017 goals. This week’s swim set focuses on building speed & as usual has an option for beginners and intermediates, so go at your level and no one else’s.

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WEEK 2:

In the spirit of Christmas, this week’s swim set based on the 12 days of Christmas. 
This week’s Intermediate session is particularly aimed at those looking to kick start their full distance training & builds up to a total of 4.3km, whilst our beginners set totals a distance of 2Km. As its Christmas take as much rest as you want in between sets – you’ll have earned your turkey at the end of this!

December Swim Set WK2

 

 

 

 

 

 

 

 

 

 

Week 1:

This week’s swim set focuses on increasing endurance and strength in the pool.

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Swim Camp 

March 18th – 25th  2017 – Half Board 4 Star Hotel 

North East Mallorca – A 45 minute transfer from Palma Airport

£699 until 31/12/16. Price increase to £749 on 01/01/17. 

Quality swim coaching with a good coach to athlete ratio, with additional bike and run sessions

Level required: must be comfortable in pool environment, open water experience not necessary.

Training averages/day – 2 swims/day plus other coaching sessions

Swim camp is an opportunity for athletes to understand their own swim style and work on drills to improve technique. It is designed to develop confidence in the water and hone skills required to make you a more efficient, faster swimmer. Coached pool sets and one to one swim analysis ensure you’re fully equipped with the correct techniques, whilst our open water swimming sessions in the sparkling Mediterranean sea improve swimming endurance. You will leave camp feeling stronger and more efficient in the water and with a designed program to continue your swimming development at home.

Challenge Tri Camp Coaching Clinic 

Date: 4th February 2017   Price: £125 

Whatever your race plans are for 2017 don’t miss our Triathlon Coaching Clinic 4th February 2017 in St Albans, Hertfordshire for only £125 per person.
The winter months are a great opportunity to learn new skills and improve technique across all triathlon disciplines. Our coaching clinics are packed days of Triathlon technique training from our expert coaches. Included during the day is SWIM SMOOTH certified coaching, with one to one video analysis and stroke correction, to develop technique and stamina in the water. Our coaches will work with you on your Run technique, and introduce drills to aid performance. Our Strength and Conditioning session, designed specifically for Triathletes, will provide you with the tools to build your base strength over the following weeks.

This clinic is suitable for all ability and fitness levels. Whatever your fitness and ability level and whatever your goal, join us for this unique coaching clinic. Coaching by Challenge Tri Camp Elite Coaches and Swim Smooth Coaches 

Fantastic Christmas Present for the Triathletes in your life!

 

BESPOKE COACHING

When we are not running camps, we offer coaching via online and face to face contact.  We have been delivering 1-1 bespoke triathlon coaching to triathletes at all stages of their triathlon career for over 10 years. Challenge Tri Camp coaching headed up by Nick Dunn is proud to have worked with everyone from complete novices to professional triathletes across all distances of events. 

Bespoke Programmes start from just £25 a week, meaning that getting faster, stronger and having a clear path to follow and support along this path is affordable and achievable.

We love watching each and every one of our athletes grow and achieve more than they thought possible.   Make 2017 your best season yet and fulfil your potential with Challenge Tri Camp Coaching.

TRI CAMP TRAINING CAMPS

We offer our guests a unique triathlon training holiday experience based in Majorca, the Peak District and various UK cities.

With training camps at two different locations at opposite ends of the beautiful island of Majorca, weekend breaks in the Peaks and technique workshops around the UK, Tri Camp offer an outstanding service and quality, we are triathletes catering for triathletes.

Whichever training camp you decide to join, Tri Camp will from the moment you arrive make sure you have the best triathlon training holiday possible.

Our triathlon training holidays cater for beginners to experienced age groupers as well as middle and long distance triathletes too. 

Experienced coaches will guide and push you at every session, fantastic food to keep you fueled for the day and quality accommodation options, we don’t think you’ll find another training camp quite like Tri Camp.  

RACE TOURS

Thinking of Racing Roth or tackling Venice? As the official European partner of the Challenge Family, Challenge Tri Camp takes the stress out of travelling to compete, so all you need focus on is crossing the finish line. We deal with the logistics from arrival at the airport, bike transfer, racking and registering the day before the race, and briefing you on the course. Don’t turn up alone, join fellow competitors and supportive coaching team for the big day. Train hard and race easy with Challenge Tri Camp

Proud to be the official European partner of the Challenge Family

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