Saturday Swim Session: Swim Time Trial

This session will develop your swimming stamina that is important for triathlons and open water swimming.

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;
  • 1,200m Time Trial Non-stop;
  • 200m Cool Down (1,600m)

Option B

  • 300m Warm Up;
  • 1,600m Time Trial Non-stop; 
  • 200m Cool Down (2,100m)

Option C

  • 800m Warm Up;
  • 2,000m Time Trial Non-stop; 
  • 400m Cool Down (3,200m)

Start the workout with a Warm Up covering 200m (Option A) or 300m (Option B) or 800m (Option C). During the warm up feel free to stop and stretch as needed.  It does not need to be a continuous swim.

The main set involves swimming 1,200m (Option A), a mile/1,600m (Option B) or 2,000m (Option C) as a Time Trial to see how quickly you can cover that distance. Record your time for future reference. This is a good indicator of how well you will go on the day.

Complete the workout with 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 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 12 months ago.

Saturday Swim Session: Broken 200’s

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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