Coach Ray

Training for Excellence, with Excellent Training

Tri Swim Training
Swim Sessions Triathlon Training

Saturday Swim Session: Drills

This swim session is a great way to work on developing your swim technique. This session is perfect for Ironman and Olympic distance triathletes 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 and 3,000m and Option C will be greater than 3,000m.

Option A

  • 200m WU;
  • 8x 50m Drill;
  • 100m Easy swim focusing on Tech;
  • 8x 50m Drill;
  • 100m Easy swim focusing on Tech;
  • 200m CD (1,400m)

Option B

  • 400m WU;
  • 16x 50m Drill;
  • 100m Easy swim focusing on Tech;
  • 10x 50m Drill;
  • 100m Easy swim focusing on Tech;
  • 200m CD (2,100m)

Option C

  • 800m WU;
  • 12x 50m Drill;
  • 100m Easy swim focusing on Tech;
  • 12x 50m Drill;
  • 100m Easy swim focusing on Tech;
  • 12x 50m Drill;
  • 100m Easy swim focusing on Tech;
  • 200m CD (3,100m)

Start the workout with a Warm Up (WU) covering 200m (Option A), 400m (Option B) or 800m (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), sixteen (Option B) or twelve (Option C) repetitions of 50m Drills.  Feel free to use fins whilst doing the drills. Do the drills below, twice through for Option A, four times through for Option B and three times through for Option C:

  1. Kick On Side (KOS) left side 
  2. Kick On Side (KOS) right side 
  3. 6/1/6 
  4. 6/3/6

I wrote an article about swimming drills previously. Click here to read and watch it.

Take the fins off prior to the next set, which is a nice relaxed 100m where you focus on maintaining good technique.

The next set involves another drill set similar to the first drill set. This set is another eight reps for Option A, only ten reps this time for Option B and another twelve for Option C. Once again use your fins for it and complete the above drills twice through for Option A, two and a half times through for Option B and three times through for Option C.

Then take your fins off and do another relaxed 100m focusing on nice smooth technique.

For Options A and B this is the end of the workout prior to the Cool Down. Option C has another Drill set of twelve reps with another 100m relaxed swimming focusing on your technique before the Cool Down.

For the Cool Down (CD) swim 200m. 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.

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.

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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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