Saturday Swim Session: 100’s and 50’s

Swimming repeats of 100m and 50m’s is a great way to develop your swimming fitness. With the short rests and target times based on your ability these sessions will develop your threshold pace.

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;
  • 6x 50m (25m Drill/25m Swim);
  • 8x 100m 20sec RI;
  • 4x 50m on 1/2 T-Time + 10sec;
  • 200m Cool Down (1,700m)

Option B

  • 400m Warm Up;
  • 12x 50m (25m Drill/25m Swim);
  • 10x 100m 20sec 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);
  • 12x 100m 20sec RI;
  • 12x 50m on 1/2 T-Time + 10sec;
  • 200m Cool Down (3,200m)

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

Next up is a set of six reps (Option A) or twelve reps (Option B and C) 50m Drill/Swim, where you do a drill for the first 25m of the repetition and then normal swimming for the next 25m swimming. Feel free to use fins whilst doing the drill/swim set. Do the drills below once through for Option A for twice through for Options B and C:

  1. Kick On Side (left side)
  2. Kick On Side (right side)
  3. 6/1/6
  4. 6/3/6
  5. Popov
  6. Broken Arrow

 

Take your fins off for the remaining sets.

The next set involves eight (Option A), ten (Option B) or twelve (Option C) reps of 100m with 20 seconds Rest Interval (RI).

The next set involves doing four (Option A), six (Option B) or twelve (Option C) sprints of 50m. You need to have done this workout here and have determined your T-Time for swimming. Use half of your T-Time plus 10 seconds as your ‘Go’ time to start each rep. Read more about it T-Times herehttp://www.coachray.nz/2015/07/25/t-times-for-swimming/

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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If you enjoyed this workout, here is a similar session I published 6 months ago.

Saturday Swim Session: Broken Sets

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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