Saturday Swim Session: 100’s & 50’s

This session is perfect for enhancing your swimming threshold speed.

Each week I will load three options up for you to do. Option A is for swimmers who are after a workout less than 2,000 metres. Option B is for swimmers who are after a workout between 2,000 and 3,000m and Option C will be greater than 3,000m.

Option A

  • 200m Warm Up;
  • 8x 50m (25m Drill/25m Swim);
  • 8x 100m 15sec RI;
  • 4x 50m on 1/2 T-Time + 10sec;
  • 200m Cool Down (1,8Use00m)

Option B

  • 400m Warm Up;
  • 12x 50m (25m Drill/25m Swim);
  • 10x 100m 15sec RI;
  • 6x 50m on 1/2 T-Time + 10sec;
  • 200m Cool Down (2,500m)

Option C

  • 600m Warm Up;
  • 12x 50m (25m Drill/25m Swim);
  • 16x 100m 15sec RI;
  • 10x 50m on 1/2 T-Time + 10sec;
  • 200m Cool Down (3,500m)

Start the workout with a Warm Up covering 200m (Option A) , 400m (Option B) or 600m (Option C). During the warm up feel free to stop and stretch as needed.  It doesn’t need to be a continuous swim.

Drill Sets

Swim 25m doing an appropriate drill prior to continuing on with normal freestyle swimming to complete 50m continuously. Pause prior to conducting the next repetition for a total of eight (Option A) or twelve (Options B and C) repetitions.

The pause referred to above is a stop of about 10 seconds. It’s a chance to grab a drink, review the programme and think about the next drill you will do. If you need 15-20 seconds or longer, you are welcome to take it because the rest duration isn’t physiologically critical to the aim of this set. Having a quick break is neurologically critical though, so make sure you don’t just roll straight from one rep to the next.

Some examples of drills can be found by clicking on the name below:

After the drill set we are into the main sets.

The first main set involves swimming eight (Option A), ten (Option B) or sixteen (Option C) reps of 100m with only 15 seconds Rest Interval (RI) after each rep.

The second main set includes a number of reps utilising T-Time which you can read more about here, here and here. Option A involves four reps of 50m. Option B involves six reps of 50m and Option C involves ten reps of 50m.

Complete the workout with a 200m Cool Down. Feel free to pause and stretch when needed and/or include stretching as part of each break until the distance is covered.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up to my informative newsletter.

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Coach Ray is the author of the successful 12 Weeks to an Ironman Swim PB – Swim Faster with Smart Training eBook.

 

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