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.
- 200m WU;
- 4x 50m;
- 2x 600m, 60sec RI;
- 200m CD (1,800m)
- 400m WU;
- 8x 50m;
- 2x 1,000m, 60sec RI;
- 200m CD (3,000m)
- 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 email@example.com 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.