This swim session is a great way to enhance your efficiency and technique of swimming. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.
Each Saturday I will post a Swim Session, and 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);
- 200m Easy swim focusing on Tech;
- 8x 50m (25m Drill/25m Swim);
- 200m Easy swim focusing on Tech;
- 200m CD (1,600m)
Option B
- 400m WU;
- 12x 50m (25m Drill/25m Swim);
- 200m Easy swim focusing on Tech;
- 12x 50m (25m Drill/25m Swim);
- 200m Easy swim focusing on Tech;
- 200m CD (2,200m)
Option C
- 600m WU;
- 12x 50m (25m Drill/25m Swim);
- 200m Easy swim focusing on Tech;
- 12x 50m (25m Drill/25m Swim);
- 200m Easy swim focusing on Tech;
- 12x 50m (25m Drill/25m Swim);
- 200m Easy swim focusing on Tech;
- 200m CD (3,200m)
Start the workout with a Warm Up (WU) covering 200m (Option A), 400m (Option B), or 600m (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 (Option A) or twelve (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, twice through for Options B and C, or once through with Kick On Side (left and right) repeated again for Option A:
I wrote an article about swimming drills previously. Click here to read and watch it.
Next up is a nice easy 200m swim where I want you to focus on technique. Maximise the amount of distance you travel with each stroke and stay as streamlined as possible, generating a powerful catch. Make sure you take the fins off for this set.
Once the 200m technique is done, put the fins back on and repeat a set of drill/swim sets and another 200m technique focus. For Options A and B, you will then move onto the Cool Down, and Option C will complete a third drill/swim and technique set before the Cool Down.
It’s now 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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If you enjoyed this workout, I published a similar session 12 months ago.
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