This is the seventh session as we build your fitness to a new 1,500m PB. Start with the first session and then work through doing each session three to four days apart.
- Session One: How fast can you swim 1,500m?
- Session Two: Drills to help you swim qwiker
- Session Three: 200’s to enhance your threshold speed
- Session Four: Swim 300m reps to develop your stamina
- Session Five: Enhance your technique with this drill sequence
- Session Six: Test yourself with a set of 15x 100m
This session will provide a lower intensity session prior to the last session in this series.
Session Seven: Stamina
- 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.
As you swim record your time for each 800m rep and post them to the comments section below.
If you would like further advice feel free to contact Coach Ray.
Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
Coach Ray specialises in assisting first timers and recreational athletes to achieve their sporting goals. He can be contacted at www.qwik.kiwi, firstname.lastname@example.org and 021 348 729. Make sure you sign up to his monthly informative newsletter.