Saturday Swim Session: 300’s

Swimming 300 metre reps is a great way to develop stamina and enhance your efficiency. 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 Warm Up;
  • 4x 50m (25m Drill/25m Swim);
  • 3x 300m Build 1-3 40sec RI;
  • 200m CD (1,500m)

Option B

  • 400m Warm Up;
  • 8x 50m (25m Drill/25m Swim);
  • 5x 300m Build 1-5 40sec RI;
  • 200m CD (2,500m)

Option C

  • 600m Warm Up;
  • 8x 50m (25m Drill/25m Swim);
  • 8x 300m Build 1-4 40sec RI;
  • 200m CD (3,600m)

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 is a drill set of four reps (for Option A) or eight repetitions (for Options B and C) 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 once through for Option A, and twice through for Options B and 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.

The next sets involves swimming a set of three (Option A), five (Option B) or eight (Option C) reps of 300m. Take a 40 second Rest Interval (RI) between each rep. These reps are built up and get faster each rep. If you are doing Option C, build them up for the first four reps and then drop back and build them again for the final four reps.

As an example here are the times a client of mine did as they completed Option B:

Rep Time
1st 6:52 Slow
2nd 6:27 Moderate
3rd 6:22 Fast
4th 6:19 Faster
5th 6:08 Fastest

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 coachray@coachray.nz and 021 348 729.

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If you enjoyed this workout, here is a similar session I published 12 months ago.

Saturday Swim Session: Threshold 100’s

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