Coach Ray

Training for Excellence, with Excellent Training

Tri Training NZ
Swim Sessions Triathlon Training

Saturday Swim Session: Swim Golf and Drills

Drills and Swim Golf are great activities to do to improve your technique.

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 & 3,000m and Option C will be greater than 3,000m.

Option A

  • 200m WU;
  • 8x 25m Drill;
  • 8x 50m (25m Drill/25m Swim);
  • 8x 50m Swim Golf 10sec RI;
  • 8x 25m Drill;
  • 200m CD (1,600m)

Option B

  • 400m WU;
  • 8x 25m Drill;
  • 8x 50m (25m Drill/25m Swim);
  • 8x 50m Swim Golf 10sec RI;
  • 8x 25m Drill;
  • 8x 50m (25m Drill/25m Swim);
  • 200m CD (2,200m)

Option C

  • 600m WU;
  • 8x 25m Drill;
  • 8x 50m (25m Drill/25m Swim);
  • 8x 50m Swim Golf 10sec RI;
  • 8x 25m Drill;
  • 8x 50m (25m Drill/25m Swim);
  • 8x 50m Swim Golf 10sec RI;
  • 8x 25m Drill;
  • 8x 50m (25m Drill/25m Swim);
  • 200m CD (3,400m)

Start the workout with a Warm Up 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 do a set of eight repetitions of 25m drills. Do the following drills for a length each, then repeat them. Feel free to wear fins for this set. After each length stop and pause briefly, refocus on the next drill before conducting the next rep.

Next up is a set of eight 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 same drills as above twice through:

The next set involves a set of eight reps of 50m swim golf with ten seconds Rest Interval (RI) after each repetition. Make sure you have taken your fins off before commencing this set. When doing a set of swim golf, you will need to count how many strokes it takes to swim 50m and also time how long it takes. You then combine the number of strokes with the time (in seconds) to get your swim golf score. For example if it takes you 50 seconds and it takes you 50 strokes to swim the 50m, your swim golf score will be 100 (50+50). With the following repetitions, try and improve your swim golf score by either

  1. Decreasing the number of strokes taken and swimming the same speed;
  2. Swimming faster and taking the same number of strokes; or
  3. Swimming faster and taking less strokes to do so.

The next set involves putting your fins back on and repeating the first drill set of eight reps of 25m drill.

For those doing Option A, your next set is the Cool Down (CD) but those doing Options B or C continue on and do another set of eight reps of 50m drill/swim, same as earlier.

For those doing Option B, your next set is the Cool Down (CD) but for those doing Option C continue to on and do another set of eight by 50m Swim Golf, eight by 25m Drill, and eight by 50m drill/swim, the same as you have already done previously within the workout.

All three workouts have a 200m cool down. Feel free to pause and stretch when needed and/or include stretching as part of each break until the distance is covered.

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 and 021 348 729.

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If you enjoyed this workout, here is a similar session I published previously.

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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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