Tri Training NZ

Saturday Swim Session: Swim Time Trial

This session will develop your swimming stamina which is important for triathlons and open water swimming.

Each Saturday I will post a Swim Session, most weeks I will load three options up for you to do. Option A is for swimmers who are after a workout between 1,000 & 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 Warm Up;
  • 1,200m Time Trial Non-stop;
  • 200m Cool Down (1,600m)

Option B

  • 300m Warm Up;
  • 1,600m Time Trial Non-stop; 
  • 200m Cool Down (2,100m)

Option C

  • 800m Warm Up;
  • 2,000m Time Trial Non-stop; 
  • 400m Cool Down (3,200m)

Start the workout with a Warm Up covering 200m (Option A) or 300m (Option B) or 800m (Option C). During the warm-up feel free to stop and stretch as needed.  It does not need to be a continuous swim.

The main set involves swimming 1,200m (Option A), a mile/1,600m (Option B), or 2,000m (Option C) as a Time Trial to see how quickly you can cover that distance. Record your time for future reference. This is a good indicator of how well you will go on the day.

Complete the workout with 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, I published a similar session 12 months ago.

Saturday Swim Session: Broken 200’s

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