Using 300’s is a great way of developing your stamina and endurance for swimming.
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.
- 200m WU
- 4x 50m (25m Drill/25m Swim);
- 4x 300m, 20sec RI;
- 200m CD (1,800m)
- 600m WU;
- 8x 50m (25m Drill/25m Swim);
- 5x 300m, 20sec RI;
- 200m CD (2,700m)
- 1,000m WU
- 12x 50m (25m Drill/25m Swim);
- 6x 300m, 20sec RI;
- 200m CD (3,600m)
Start the workout with a Warm Up (WU) covering 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 four (Option A), eight (Option B) or twelve (Option C) 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 once (Option A), twice (Option B) or three times (Option C) through:
I wrote an article about Swimming Drills last week. Click here to read and watch it.
The next set involves four (option A), five (option B) or six (option C) reps of 300m, taking a 20 second Rest Interval (RI) after each rep.
Then it is time for a 200m Cool Down (CD). Unlike the previous sets which have to be freestyle, the cool down (like the warm up) can be any stroke you wish to swim. You can also stop and rest after any length. I encourage you to stop and stretch during the cool down.
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 firstname.lastname@example.org and 021 348 729. Make sure you sign up to my informative newsletter.
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If you enjoyed this workout, here is a similar session I published 12 months ago.
Coach Ray is the author of the successful 12 Weeks to an Ironman Swim PB – Swim Faster with Smart Training eBook.