This swim session is a great way to work on developing your sustained pace and stamina. 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.
- 200m WU;
- 1,500m TT;
- 200m CD (1,900m)
- 300m WU;
- 8x 50m Drill/Swim;
- 1,500m TT;
- 200m CD (2,400m)
- 1,000m WU;
- 12x 50m Drill/Swim;
- 1500m Time Trial;
- 200m CD (3,300m)
Start the workout with a Warm Up (WU) covering 200m (Option A), 300m (Option B) or 1,000m (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 is a drill set for Options B and C only. There are eight (Options B) or twelve (Option 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 Option B and three times through for Option C:
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 1,500m Time Trial for all options. Swim this as fast as possible and record your time, so you can compare to future sessions to see how much you improve by.
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 email@example.com and 021 348 729.
Join over 2,226 people who have already signed up to be kept up to date with great workouts and training information in my informative newsletter.
Share this post so your friends can benefit as well.
If you enjoyed this workout, here is a similar session I published 12 months ago.
Get my 12 Weeks To An Ironman Swim PB Training Plan – Swim Faster with Smart Training through Training Peaks. Results Guaranteed. Purchase here. Use discount code CR30 to get a 30% discount.