Saturday Swim Session: Broken Sets

These session will develop your swimming speed and stamina concurrently by combining both components of fitness with in the one workout. Use them to swim faster in your next triathlon.

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 & 3,000m and Option C will be greater than 3,000m.

Option A

Tri Training NZ

  • 200m Warm Up;
  • 2x 200m, 20sec RI;
  • 4x 100m, 15sec RI;
  • 8x 50m, 10sec RI
  • 200m Cool Down (1,600m)

Option B

  • 400m Warm Up;
  • 400m, 30sec RI;
  • 2x 200m, 20sec RI;
  • 4x 100m, 15sec RI;
  • 8x 50m, 10sec RI;
  • 16x 25m, 10sec RI;
  • 200m Cool Down (2,600m)

Option C

  • 600m Warm Up;
  • 600m, 30sec RI;
  • 2x 300m, 20sec RI;
  • 6x 100m, 15sec RI;
  • 12x 50m, 10sec RI
  • 200m Cool Down (3,200m)

Start the workout with a Warm Up covering 200m (Option A) or 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.

Here the sessions diverge away from each other and are made up of different sets. Option A commences with two repetitions of 200m with a 20 second Rest Interval (RI) between reps. Then four reps of 100m with 15 seconds Rest Interval. Following on is set of eight reps of 50m with only 10 seconds rest prior to the Cool Down.

Option B commences with a single rep of 400m with a 30 second Rest Interval (RI), leading into two repetitions of 200m with a 20 second Rest Interval (RI) between reps. Then four reps of 100m with 15 seconds Rest Interval. Following on is set of eight reps of 50m with only 10 seconds rest. The final set prior to the cool down is a set of 16 reps of 25m with 10 seconds Rest Interval.

Option C commences with a single rep of 600m with a 30 second Rest Interval (RI), prior to two reps of 300m with a 20 second Rest Interval, then six reps of 100m with a 15 second Rest Interval. The final set prior to the cool down is a set of 12 reps of 50m with 10 seconds Rest Interval.

All three workouts have 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 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 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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