Saturday Swim Session: Endurance and Drills

Continuing on the winter theme of working on building your fitness and enhancing your technique during the off season.  This weeks session develops both.

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

  • 400m Warm Up;
  • 8x 50m Drill;
  • 100m Easy swim focusing on Tech;
  • 8x 50m Drill;
  • 100m Easy swim focusing on Tech;
  • 200m Cool Down (1,600m)

Option B

  • 400m Warm Up;
  • 16x 50m Drill;
  • 100m Easy swim focusing on Tech;
  • 10x 50m Drill;
  • 100m Easy swim focusing on Tech;
  • 200m Cool Down (2,100m)

Option C

  • 1,000m Warm Up;
  • 16x 50m Drill;
  • 200m Easy swim focusing on Tech;
  • 16x 50m Drill;
  • 200m Easy swim focusing on Tech;
  • 200m Cool Down (3,200m)

Start the workout with a Warm Up covering either 400m (Option A & B) or 1,000m (Option C). During the warm up feel free to stop and stretch as needed. It does not need to be a continuous swim, but the more continuous you make this the greater the endurance benefit you will get from it.

Next up is a set of eight (Option A) or sixteen reps (Option B and C) of 50m utilising a drill. Feel free to use fins whilst doing this drill set. Do the drills below twice through for Option A for four times 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

After the drills, take your fins off and swim 100m (Option A & B) or 200m (Option C) focusing on technique.

The next set involves eight (Option A), ten (Option B) or sixteen (Option C) reps of 50m drill. Go through the following drills twice (Option A), two and a half times (Option B) or four times (Option C). Feel free to put your fins back on.

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

Then take your fins off and swim 100m (Option A & B) or 200m (Option C) focusing on technique.

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.

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

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