Simple session to hone swim technique with Gillian Sanders

Whether you are a complete newbie or whether you have been doing the sport for a number of years, for many the swim leg continues to be a source of frustration. Of the three sports swimming is without doubt the most technical and what's more is it is very difficult to pick up flaws in your technique by yourself.

In an ideal world we would all have one on one coaching sessions where every aspect of our stroke could be analysed and improved, week on week. However, the reality is that most of us are forced to fend for ourselves and swim alone. And most of us who do not come from a strong swimming background, do not have the knowledge and experience to create workouts that will help improve our swimming technique and speed.

Of the three sports, swimming is, without a doubt, the most technical. And it is also the one that most triathletes struggle to perfect.
Read more at http://triathlete-europe.competitor.com/2010/09/03/tips-swim-technique#BlWYJqK0jbTeFCeM.99

Of the three sports, swimming is, without a doubt, the most technical. And it is also the one that most triathletes struggle to perfect.
Read more at http://triathlete-europe.competitor.com/2010/09/03/tips-swim-technique#BlWYJqK0jbTeFCeM.99

Of the three sports, swimming is, without a doubt, the most technical. And it is also the one that most triathletes struggle to perfect.
Read more at http://triathlete-europe.competitor.com/2010/09/03/tips-swim-technique#BlWYJqK0jbTeFCeM.99

What makes all of this harder is the number of training plans and editorial found online. For those who are already half the way there and looking to address their technique, it can be overwhelming the amount of information online.

Outlined below is a common weekend swim set from Zone3 athlete Gillian Sanders (19th place finisher at London 2012). Training with the highly regarded Optima Racing Team in South West London, Gill says "we do this session in the pool over winter & then transfer it to the lake over the summer when it gets warm enough for open water swimming.This is our one swim for the week where we get some nice long aerobic swims done. Its a perfect set for concentrating on technique".

Warm up: 

200 back
100 scull
100 doggy paddle (keeping high elbows)

Main set: 

3 x 1500m. First one pull, Second one pull/paddles, Third one swim. In the open water we would substitute the 1st 1500m to either buoy to buoy alternating drill/swim or band as your Zone 3 wetsuit will give you plenty of buoyancy,not requiring you to wear a pull buoy.

Cool down: 

100 back.

For updates on Gill throughout the 2014 season follow Gill on Twitter @gillcurrsanders