Tri Coach NZ

Saturday Swim Session: 800’s for Swim Stamina

This session will develop your swimming stamina which is important for triathlons and open water swimming. Swim stamina is the ability to maintain your effort over a long duration of swimming, such as in a  triathlon or open water swim race.

Tri Swim Coach NZ

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;
  • 2x 800m 2min RI;
  • 200m Cool Down (2,000m)

Option B

  • 200m Warm Up;
  • 3x 800m 2min RI;
  • 200m Cool Down (2,800m)

Option C

  • 200m Warm Up;
  • 4x 800m 2min RI;
  • 200m Cool Down (3,600m)

Start the workout with a Warm Up covering 200m (eight lengths of a standard 25m pool). During the warm-up feel free to stop and stretch as needed.  It doesn’t need to be a continuous swim.

The main set involves swimming two (Option A), three (Option B), or four (Option C) repetitions of 800m (32 lengths of a 25m pool) with only 60 seconds of Rest Interval (RI) between the two reps.

Finish the session with a 200m (eight lengths of a standard 25m pool) Cool Down. As with the warm-up feel free to stop and stretch at the end of any lengths during the Cool Down.

Swim Stamina is a good trait for all triathletes and open water swimmers to have, as this will form the basis of your swimming fitness for these events.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at and 021 348 729. Make sure you sign up for my informative newsletter.

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

Saturday Swim Sessions – 4 Weeks to a Faster 1,500m with only 4km per Week: Week 1

Coach Ray is the author of the successful 12 Weeks to an Ironman Swim PB – Swim Faster with Smart Training eBook.


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