This session is really good for developing your speed for shorter open water swims and Olympic and Sprint distance triathlons.
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;
- 4x 50m Swim/Drill;
- 6x 25m 15sec RI;
- 6x 50m 15sec RI;
- 4x 25m 10sec RI;
- 4x 50m 10sec RI;
- 200m CD (1,350m)
Option B
- 400m WU;
- 8x 50m Swim/Drill;
- 8x 25m 20sec RI;
- 8x 50m 20sec RI;
- 6x 25m 15sec RI;
- 6x 50m 15sec RI;
- 4x 25m 10sec RI;
- 4x 50m 10sec RI;
- 200m CD (2,350m)
Option C
- 400m WU;
- 8x 50m Swim/Drill;
- 8x 25m 20sec RI;
- 8x 50m 20sec RI;
- 6x 25m 15sec RI;
- 6x 50m 15sec RI;
- 4x 25m 10sec RI;
- 4x 50m 10sec RI;
- 8x 25m 20sec RI;
- 8x 50m 20sec RI;
- 6x 25m 15sec RI;
- 6x 50m 15sec RI;
- 4x 25m 10sec RI;
- 4x 50m 10sec RI;
- 200m CD (3,700m)
Start the workout with a Warm Up (WU) covering 200m (Option A) or 400m (Options B and 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) or eight (Options B and 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 through for Option A and twice through for Options B and C:
I wrote an article about Swimming Drills a few weeks ago. Click here to read and watch it.
Take your fins off for the next sets.
For Options, B and C start with a set of eight reps of 25m as fast as you can do with 20 seconds Rest Interval (RI). Follow this set with a set of eight reps of 50m once again with 20 seconds Rest Intervals (RI).
The next set for Options B and C is also the first set for Option A, which is a set of six reps of 25m with a 15-second Rest Interval (RI) between each rep. Follow this with a set of six reps of 50m again with a 15-second Rest Interval (RI).
The next set for all three options is four reps of 25m with a ten-second Rest Interval (RI). Follow this with a set of four reps of 50m also with a ten-second Rest Interval (RI). From here Options A and B move onto the Cool Down (CD).
Option C repeats all the sprint sets again, starting with the eight reps of 25m all the way through to the four reps of 50m for a second time.
Then it is time for a 200m Cool Down (CD). Unlike the previous sets which have to be freestyle, the cooldown (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.
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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