Including moderate length reps into your training programme can enhance your swimming over longer distances such as Ironman or longer open water swims. 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.
- 200m WU;
- 6x 50m Drills;
- 2x 600m 1min RI;
- 200m CD (1,900m)
- 400m WU;
- 6x 50m Drills;
- 3x 600m 1min RI;
- 200m CD (2,700m)
- 600m WU;
- 12x 50m Drills;
- 4x 600m 1min RI;
- 200m CD (3,800m)
Start the workout with a Warm Up (WU) covering 200m (Option A), 400m (Option B) or 600m (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 (Options A and B) or twelve (Option C) repetitions of 50m Drills. Take a short pause between reps to prepare for the next rep. Feel free to use fins whilst doing the drill/swim set. Do the drills below once through for Options A and B, and twice through for Option C:
I wrote an article about Swimming Drills previously. Click here to read it and watch the videos of how to do the respective drills.
Take your fins off for the next set.
The main set is made up of two (Option A), three (Option B) or four (Option C) reps of 600m. These are done at a pace you can maintain throughout, but keep that pace as high as possible. After each rep take a 60 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 firstname.lastname@example.org and 021 348 729.
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If you enjoyed this workout, here is a similar session I published 12 months ago.
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