Saturday Swim Session – Long Reps to Enhance Your Stamina

Swimming the complete range of swimming strokes is a great way to enhance your feel of the water, which will benefit your freestyle and open water swimming. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

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 WU;
  • 4x 50m (25m Drill/25m Swim);
  • 4x 300m Build 1-4, 45sec RI;
  • 200m CD (1,800m)

Option B 

  • 400m WU;
  • 8x 50m (25m Drill/25m Swim);
  • 4x 400m Build 1-4, 45sec RI;
  • 200m CD (2,600m)

Option C

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

Start the workout with a Warm Up (WU) 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 four (Option A) or eight (Options B and C) 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 if doing Option B or C:

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

I wrote an article about Swimming Drills previous. Click here to read it and watch the video’s of how to do the respective drills.

Take your fins off for the next sets.

The next set is made up of four repetitions of either 300m (Option A), 400m (Option B) or 500m (Options C). Over each repetition build your speed up so each rep is qwiker than the previous rep. Between each rep take a 45 second Rest Interval (RI).

Then it is time for a 200m Cool Down (CD). Unlike the previous sets which have to be freestyle, the cool down (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.

Join over 1,877 people who have already signed up to be kept up to date with great workouts and training information in my informative newsletter.

Share this post so your friends can benefit as well.

If you enjoyed this workout, here is a similar session I published 12 months ago.

Saturday Swim Session: Sets of 300

Coach Ray is the author of the successful 12 Weeks to an Ironman Swim PB – Swim Faster with Smart Training eBook.

Leave a Reply

Your email address will not be published. Required fields are marked *