This session will develop your swimming strength by using hand paddles.
Each Saturday I will post a Swim Session, most weeks I will load three options up for you to do. Option A is for swimmers who are after a workout between 1,000 & 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
- 300m Warm Up;
- 8x 50m Drill/Swim;
- 2x 50m Paddles 20sec RI;
- 2x 50m Swim 20sec RI;
- 2x 100m Paddles 20sec RI;
- 2x 100m Swim 20sec RI;
- 200m Paddles;
- 200m Cool Down (1,700m)
Option B
- 400m Warm Up;
- 8x 50m Drill/Swim;
- 4x 50m Paddles 20sec RI;
- 4x 50m Swim 20sec RI;
- 2x 100m Paddles 20sec RI;
- 2x 100m Swim 20sec RI;
- 200m Paddles;
- 200m Swim;
- 200m Cool Down (2,200m)
Option C
- 1,000m Warm Up;
- 12x 50m Drill/Swim;
- 4x 50m Paddles 20sec RI;
- 4x 50m Swim 20sec RI;
- 2x 100m Paddles 20sec RI;
- 2x 100m Swim 20sec RI;
- 200m Paddles;
- 200m Swim;
- 200m Cool Down (3,000m)
Start the workout with a Warm Up covering 300m (Option A) or 400m (Option 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.
Swim 25m doing an appropriate drill prior to continuing on with regular or normal swimming to complete 50m continuously. Pause prior to conducting the next repetition for a total of eight reps (Options A and B) or twelve reps (Option C). The pause referred to above is a stop of about 10 seconds. It is a chance to grab a drink, review the programme and think about the next drill you will do. If you need 15-20 seconds or longer you are welcome to take it because the rest duration is not physiologically critical to the aim of this set. Having a quick break is neurologically critical though, so make sure you do not just roll straight from one rep to the next.
A YouTube video of the drill can be found by clicking on the drill listed below, complete these drills twice through for a total of eight reps (Options A & B) or three times through for Option C:
Feel free to use some fins for this drill set, but do not forget to take them off at the end of it.
Next up is a set of two (Option A) or four (Options B & C) reps of 50m wearing hand paddles with a 20-second Rest Interval (RI). Follow that up with another set of two (Option A) or four (Options B & C) 50m reps (this time without the hand paddles) also with a 20-second Rest Interval (RI) between the reps.
You then do a set of two 100m reps wearing hand paddles and a 20-second Rest Interval (RI) between reps, then two 100m reps (without hand paddles) also with a 20-second Rest Interval (RI).
Next up is a 200m rep swim wearing hand paddles. If you are doing Option A at this point you move on the Cool Down (CD). If you are doing Option B or C, next you have a 200m swim without hand paddles.
Then it is time for a 200m Cool Down (CD). Unlike the previous sets which have to be freestyle, the cooldown (like the warm-up) can be any stroke you wish to swim. You can also stop and rest after any length. I encourage you to stop and stretch during the cool-down.
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 for my informative newsletter.
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If you enjoyed this workout, I published a similar session 12 months ago.
Saturday Swim Session: 100’s & 50’s
Coach Ray is the author of the successful 12 Weeks to an Ironman Swim PB – Swim Faster with Smart Training eBook.