Tri Training NZ

Getting started with Swimming- Week 7

Over the next few weeks, I’ll post a series of workouts to assist you to improve your swimming. These sessions are targeted toward beginners who are just getting started with swimming but can comfortably swim a few lengths without stopping.

You can sign up to receive these sessions via email so you don’t miss them. Click here to do so.

The previous weeks session can be found here:

Session Thirteen

  • 400m W/U;
  • 25m, 5sec RI;
  • 50m, 10sec RI;
  • 75m, 10sec RI;
  • 100m, 15sec RI;
  • 125m, 15sec RI;
  • 150m, 20sec RI;
  • 125m, 15sec RI;
  • 100m, 15sec RI;
  • 75m, 10sec RI;
  • 50m, 10sec RI;
  • 25m;
  • 100m C/D

Start this session by swimming 400m Warm Up (WU). 400m is 16 lengths in a standard 25m pool which is the most common sort of public pool in New Zealand. For the warm-up feel free to swim any stroke you wish and stop at any of the ends to stretch or take a break.

After you’ve done the warm-up takes a short rest and get yourself ready to swim the next set.

The main set is a pyramid set. Start off by swimming 25m and then take a five-second Rest Interval (RI). The next rep is 50m with a ten-second Rest Interval (RI). Following on from that is a 75m rep with a ten-second Rest Interval (RI), then 100m with a 15-second Rest Interval (RI), and 125m with a 15-second Rest Interval (RI), 150m 20-second Rest Interval (RI). Then commence the descent down the other side of the pyramid 125m with a 15-second Rest Interval (RI), then 100m with a 15-second Rest Interval (RI), 75m rep with a ten-second Rest Interval (RI), 50m with a ten-second Rest Interval (RI), then finish with a 25m rep.

Then it’s time for a 100m Cool Down (CD). 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.

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 and 021 348 729.

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If you enjoyed this workout, here is a similar session I published 6 months ago.

Saturday Swim Session: Broken 200’s

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