Coach Ray

Training for Excellence, with Excellent Training

Swim Session
Beginner Training Swim Sessions Triathlon Training

Saturday Swim Session: Odd Distances

This swim 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.

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);
  • 2x 600m 60sec RI;
  • 200m CD (1,800m)

Option B

  • 400m WU;
  • 4x 50m (25m Drill/25m Swim);
  • 3x 600m 60sec RI;
  • 200m CD (2,600m)

Option C

  • 600m WU;
  • 4x 50m (25m Drill/25m Swim);
  • 4x 600m 60sec RI;
  • 200m CD (3,400m)

Start the workout with a Warm Up  (WU) 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 up are four reps 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:

  1. Kick On Side (KOS) left side 
  2. Kick On Side (KOS) right side 
  3. 6/1/6 
  4. 6/3/6

The main set involves swimming two (Option A), three (Option B) or four (Option C) repetitions of 600m (24 lengths of a 25m pool) with only 60 seconds Rest Interval (RI) between the two reps.

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

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

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 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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