Swim Workouts

Saturday Swim Session: 300’s

Swimming reps of 300s can provide a good balance between speed and endurance 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 WU;
  • 8x 50m (25m Drill/25m Swim);
  • 4x 300m Build 1-4, 40sec RI;
  • 200m CD (2,000m)

Option B

  • 600m WU;
  • 8x 50m (25m Drill/25m Swim);
  • 5x 300m Build 1-4, 40sec RI;
  • 200m CD (2,700m)

Option C

  • 1,000m WU;
  • 8x 50m (25m Drill/25m Swim);
  • 6x 300m Build 1-4, 40sec RI;
  • 200m CD (3,400m)

Start the workout with a Warm Up covering of 200m (Option A), 600m (Option B), or 1,000m (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 eight repetitions of 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 twice through:

  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 four (Option A), five (Option B), or six (Option C) repetitions of 300m building your pace each rep. Take 40 seconds of Rest Interval (RI) after each rep. To ensure you build your pace for each rep, start off at a moderate pace for the first rep, then do the second rep at a fast pace, the third rep at a faster pace, and then save your fastest pace for the last rep. A client that I coach recently did this session and got times of:

  • 6:07,
  • 6:03,
  • 6:01, and
  • 5:58.

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.

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. 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.

12 Weeks to an Iron-Distance Swim PB: 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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