This is the final post out of a four part series to improve your 1,500m swim time over 4 weeks with only 4km of swimming per week. The first one can be found here, the second here and the third can be found here. In each post you will get two 2,000m swim workouts. The sessions are best suited to doing on a Saturday and Wednesday or 3-4 days apart.
Session Seven: Long Continuous Swim
- 200m Warm Up;
- 2x 800m, 60sec RI
- 200m Cool Down;
Start the workout with a Warm Up covering 200m. During the warm up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
The main set is made up of two 800m repetitions with a 60 second Rest Interval between them. Try and swim the second 800m at the same pace as the first, which is extremely challenging, but with 15 seconds is pretty realistic and achievable.
Complete your 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.
Session Eight: 1,500m TT
- 400m Warm Up;
- 1500m TT;
- 100m Cool Down;
Start the workout with a Warm Up covering 400m. During the warm up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
Then swim 1,500m as fast as you can, continuously without stopping. This will serve as a benchmark of where you are at currently. Post your time, by writing it in the comments section below. This will keep you honest over the coming weeks as you move towards the end of the four week programme and a faster 1,500m time.
Complete your workout with a 100m Cool Down. Feel free to pause and stretch when needed and/or include stretching as part of each break until the distance is covered.
Well that is the last workout of the four weeks worth of sessions to get you swimming 1,500m quicker with only two 2km sessions each week. If you have worked your way through these workouts post your original 1,500m time and what you got it down to in the comments box below.
If you would like further advice feel free to contact Coach Ray.
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 email@example.com 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.