Coach Ray

Training for Excellence, with Excellent Training

Tri Swim Training
Beginner Training Swim Sessions Triathlon Training

Saturday Swim Session: Long Reps

Long reps are great for building endurance. The 1000m reps used in Option C are perfect for Ironman athletes or people doing longer Ocean Swims.

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 & 3,000m and Option C will be greater than 3,000m.

Option A

  • 200m WU;
  • 4x 50m;
  • 2x 600m, 60sec RI;
  • 200m CD (1,800m)

Option B

  • 400m WU;
  • 8x 50m;
  • 2x 1,000m, 60sec RI;
  • 200m CD (3,000m)

Option C

  • 400m WU;
  • 8x 50m;
  • 3x 1,000m, 60sec RI;
  • 200m CD (4,000m)

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.

To extend the Warm Up and get your Heart Rate (HR) a little higher do a set of 50m efforts next prior to your longer intervals. Option A does four reps, whilst Options B and C both do eight reps. Swim these at a steady pace that is higher than the longer reps you are about to swim. They aren’t sprint reps. After each 50m stop and take a short rest to get your breath back then into the next rep.

The main set is made up of two to three longer reps. Options B and C reps are 1,000m and for Option A they are 600m. Options A and B both have two reps whilst Option C has three reps. Swim these as hard as you can maintain for the distance required. You are aiming to get as fast a time as possible. Take a 60 second Rest Interval (RI) after each rep.

Complete the workout with a 200m Cool Down. Feel free to pause and stretch when needed and/or include stretching as part of each break until the distance is covered.

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 and 021 348 729.

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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.



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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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