Getting started with Swimming: Week 2

Over the next few weeks I’ll post a series of workouts to assist you to improve your swimming. These sessions are targeted towards beginners who are just getting started with swimming, but can comfortably swim a few lengths without stopping.

You can sign up to receive these sessions via email so you don’t miss them. Click here to do so.

Week one’s programme can be found here.

Tri Swim Training NZSession Three

  • 150m W/U;
  • 4x 25m Drill;
  • 300m continuous Swim;
  • 100m C/D

Start this session by swimming 150m Warm Up (WU). 150m is six lengths in a standard 25m pool which is the most common sort of public pool in New Zealand. For the warm up feel free to swim any stroke you wish and stop at any of the ends to stretch or take a break.

After you’ve done the warm up take a short rest and get yourself ready to swim the next set. The first set is a set of four reps of one 25m length doing a drill. A drill is a style of swimming that focuses on a key aspect of technique. Here are four drills for you to do (click the link to be taken through to a YouTube video of how to do them):

  1. Kick On Side (KOSLeft side
  2. Kick On Side (KOSRight side
  3. 6/1/6
  4. 6/3/6

Pause after each length and focus on how to do the next drill and get a little bit of recovery. I also encourage you to wear short fins whilst doing drills, but make sure you take them off prior to the next set.

The next set involves swimming 300m non-stop. 300m is twelve lengths of a standard 25m pool. You may need to really challenge yourself to keep going to get through this set. If you can’t do it yet, go back to last weeks workouts and do them a couple more times before reattempting this workout.

After you have done both these sets it’s time for a Cool Down (CD). Unlike the previous two sets which have to be freestyle, the cool down (like the warm up) can be any stroke you wish to swim.  You can also stop and rest after any length.  I actually encourage you to stop and stretch during the cool down.

Session Four

  • 200m W/U;
  • 4x 25m Drill;
  • 4x 100m Swim, on T+20sec;
  • 100m C/D

Start this session by swimming 200m Warm Up (WU). 200m is eight lengths in a standard 25m pool which is the most common sort of public pool in New Zealand. For the warm up feel free to swim any stroke you wish and stop at any of the ends to stretch or take a break.

After you’ve done the warm up take a short rest and get yourself ready to swim the next set. This workout involves swimming four reps of 25m drills. A drill is an activity that focusses on an aspect of your swim stroke and enhances it. I also encourage you to wear short fins.

Pause prior to conducting the next repetition for a total of  eight repetitions. Do the drills in the following order (examples of how to do each drill can be found by clicking on them).

  1. Kick On Side (KOSleft side
  2. Kick On Side (KOS) right side
  3. 6/1/6
  4. 6/3/6

For the drill set wear a pair of short fins.

Take your fins off prior to commencing the next set. This set we are swimming four reps of 100m with a short rest. The amount of rest will be determined by how fast you swim them and is relative to your T-Time that we worked out last week. You start each rep a set time after you started the previous rep.  This is based on a time of T+20sec.  So if your T-Time is 3:15 we add twenty seconds. Which makes 3:25. This means that you start each rep every three minutes and fifteen seconds after the previous one. It might be that you swim the rep in 3:00.  That will give you 15 seconds rest.  As you start tiring your swim times will get slower leaving you with less rest at the end.  Therefore it is important to swim each rep as fast as you can.

For more details about using T-Times click here.

Now it’s time for a Cool Down (CD). Unlike the previous two sets which have to be freestyle, the cool down (like the warm up) can be any stroke you wish to swim.  You can also stop and rest after any length.  I actually encourage you to stop and stretch during the cool down.

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.kiwiray@qwikkiwi.com and 021 348 729. Make sure you sign up to his monthly informative newsletter.

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