Saturday Swim Session: Broken 150’s

Sets of Broken 150’s help you train both endurance and speed within the same session. This session 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 (150m, 30sec RI; 3x 50m 10sec RI)
  • 200m CD (1,800m);

Option B

  • 400m WU;
  • 8x 50m (25m Drill/25m Swim);
  • 6x (150m, 30sec RI; 3x 50m 10sec RI)
  • 200m CD (2,800m);

Option C

  • 600m WU;
  • 12x 50m (25m Drill/25m Swim);
  • 8x (150m, 30sec RI; 3x 50m 10sec RI)
  • 200m CD (3,800m);

Start the workout with a Warm Up (WU) covering 200m (Option A), 400m (Options 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 drill set of four (Option A), eight (Option B) or twelve (Option 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 once through for Option A, twice through for Option B and three times through for Option 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 previously. Click here to read and watch it.

Coach Ray’s Top 3 Swimming Drills to Get You Swimming Smooth

Next you progress to swimming sets of Broken 150’s. Each Broken 150 involves swimming 150m as fast as you can with a 30 second Rest Interval (RI) before completing a set of three 50m sprints with a ten second Rest Interval (RI). This completes the first rep. Straight after the last ten second Rest Interval (RI) for the 50s, you are into the next full 150m rep!!! No rest for the wicked. If you are doing Option A, complete four full reps. If you are doing Option B complete six reps and for Option C you have eight reps to complete.

For the Cool Down (CD) swim 200m. 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.

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

Saturday Swim Session – 200/150/100

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