Tri Swim Training

Saturday Swim Session: Broken 400’s

This session 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 Saturday I will post a Swim Session, 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;
  • 2x (400m, 40sec RI; 4x 100m 15sec RI);
  • 200m CD (2,000m);

Option B

  • 400m WU;
  • 3x (400m, 40sec RI; 4x 100m 15sec RI);
  • 200m CD (3,000m);

Option C

  • 400m WU;
  • 4x (400m, 40sec RI; 4x 100m 15sec RI);
  • 200m CD (3,800m);

Start the workout with a Warm Up (WU) covering 200m (Option A), and 400m (Options B or C). During the warm up feel free to stop and stretch as needed.  It doesn’t need to be a continuous swim.

The next set is a Broken 400 where each rep covers 800m. First of all, swim 400m and then take a 40-second Rest Interval (RI) before swimming another 400m.  This time it is broken up into four reps of 100m, each with a 15-second Rest Interval (RI) between each rep. Complete a total of two reps for Option A, three reps for Option B, and four reps for Option C.

For the Cool Down (CD) swim 200m. 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, here is a similar session I published 12 months ago.

Saturday Swim Session: Broken 200’s

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