Saturday Swim Session: 500’s, 400’s or 300’s

These sessions will develop your aerobic swimming endurance. This will assist with building a base that will make you fitter and more efficient.

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);
  • 3x 300m Build 1-3, 30sec RI;
  • 200m Cool Down (1,600m)

Option B

  • 400m Warm Up;
  • 8x 50m (25m Drill/25m Swim);
  • 4x 400m Build 1-4, 30sec RI;
  • 200m Cool Down (2,600m)

Option C

  • 1,000m Warm Up;
  • 8x 50m (25m Drill/25m Swim);
  • 4x 500m Build 1-4, 45sec RI;
  • 200m Cool Down (3,600m)

Start the workout with a Warm Up covering 200m (Option A), 400m (Option B) or 1,000m (Option 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 (Option A) or eight (Option B or C) reps 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 twice through for Option B and C; and for Option A do them once through then the two Kick On Side drills a second time for a total of six reps:

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

Take your fins off for the next set.

The next set is an endurance set. Build through the three (Option A) or four (Option B and C) repetitions of either 300m (Option A), 400m (Option B) or 500m (Option C) getting faster with each rep. Take a 30 second Rest Interval (RI) for Option A and B and a 45 second Rest Interval (RI) for Option C.

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 me.

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.

12 Weeks to an Iron-Distance Swim PB: Week 7

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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