Similar to last week’s session of 400m reps, this week’s session is broken into sets of 4x 100m. This will help develop your stamina and ability to sustain a faster pace. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.
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
- 200m WU;
- 8x 50m (25m Drill/25m Swim);
- 4x 100m on T+20sec;
- 4x 100m Pull Bouy 20sec RI;
- 200m CD (1,600m);
Option B
- 400m WU;
- 8x 50m (25m Drill/25m Swim);
- 4x 100m on T+20sec;
- 4x 100m Pull Bouy 20sec RI;
- 4x 100m on T+15sec;
- 4x 100m Pull Bouy 15sec RI;
- 200m CD (2,600m);
Option C
- 1,000m WU;
- 8x 50m (25m Drill/25m Swim);
- 4x 100m on T+20sec;
- 4x 100m Pull Bouy 20sec RI;
- 4x 100m on T+15sec;
- 4x 100m Pull Bouy 15sec RI;
- 4x 100m on T+10sec
- 200m CD (3,600m);
Start the workout with a Warm Up (WU) covering 200m (Option A), 400m (Options 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 drill set of eight repetitions of 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:
I wrote an article about swimming drills previously. Click here to read and watch it.
The next series of sets involves swimming sets of four reps of 100m. Option A does the first two sets, Option B does the first four sets and Option C does five sets.
The first set is four reps of 100m swum on your T+20sec time. i.e. if your T-Time is 2:00 every 2:20 (2:00 + 0:20) you start the next rep regardless of whether you finish the previous rep at the 1:40, 2:00, or 2:19 mark. the faster you swim the more rest you will get. For a more detailed explanation about T-Times click here.
The second set is four reps of 100m swum utilising a Pull Buoy. After each rep take a 20-second Rest Interval (RI). Avoid kicking with the Pull Buoy to force your upper body to work harder. If you are doing Option A move on to the Cool Down (CD) at this point.
The third set is four reps of 100m swum on your T+15sec time.
The fourth set is another four reps of 100m swum with a Pull Buoy with 20sec Rest Interval (RI). If you are doing Option B move on to the Cool Down (CD) at this point.
If you are doing Option C, do another set of four reps of 100m, this time, swim them on your T+15sec time.
For the Cool Down (CD) swim 200m. 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 Coaching.
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.
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If you enjoyed this workout, I published a similar session 12 months ago.
Saturday Swim Session: Build 200’s
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