Coach Ray

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Tri Swim
Swim Sessions Triathlon Training

Saturday Swim Session – 250’s for Stamina

Swimming 250m reps is a unique distance and is great to develop your swimming stamina. This workout 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;
  • 6x 25m Drill;
  • 3x 250m 30sec RI;
  • 8x 50m on ½T+10sec;
  • 200m CD (1,700m)

Option B

  • 400m WU;
  • 12x 25m Drill;
  • 4x 250m 30sec RI;
  • 8x 50m on ½T+10sec;
  • 200m CD (2,300m)

Option C

  • 800m WU;
  • 12x 25m Drill;
  • 6x 250m 30sec RI;
  • 8x 50m on ½T+10sec;
  • 200m CD (3,200m)

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 is a drill set of six (Option A) or twelve (Options B and C) repetitions of 25m Drill. Feel free to use fins whilst doing the drill set.  Do the drills below once through for Option A or 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
  5. Broken Arrow
  6. Popov

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

The next set is made up of 250m repetitions with a 30 second Rest Interval (RI). Option A does a total of three reps, Option B does a total of four reps and Option C does a total of six repetitions.

Prior to the 200m Cool Down (CD) complete a set of eight 50m repetitions done on ½ your T-Time plus 10 seconds. Read this article for more about T-Times:

With this set try and swim each rep as fast as possible.  The qwiker you go the more rest you’ll get.

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.

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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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