Coach Ray

Training for Excellence, with Excellent Training

Tri Swim Training
Swim Sessions Triathlon Training

Saturday Swim Session – 400/200/100

To develop a range of swimming intensities, this session will throw a few different things at you, just like an open water race can. 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.

This session was inspired by a triathlete I know called Mel who commented on my Facebook post yesterday about my swim session. She did a similar session the day before. Credit needs to be given to her coach (it’s not me) for this workout. Although not exactly the same, the intent is the same. I’ve only changed it into the terms that I use to keep consistency from week to week with these sessions.

Option A

  • 200m WU;
  • 400m TT;
  • 4x 100m 10ec RI;
  • 200m TT;
  • 4x 50m 10sec RI;
  • 100m TT;
  • 4x 25m 10sec RI;
  • 200m CD (1,800m)

Option B

  • 800m WU;
  • 400m TT;
  • 4x 100m 10sec RI;
  • 200m TT;
  • 4x 50m 10sec RI;
  • 100m TT;
  • 4x 25m 10sec RI;
  • 200m CD (2,400m)

Option C

  • 1,500m WU;
  • 400m TT;
  • 4x 100m 10sec RI;
  • 200m TT;
  • 4x 50m 10sec RI;
  • 100m TT;
  • 4x 25m 10sec RI;
  • 200m CD (3,100m)

Start the workout with a Warm Up (WU) covering 200m (Option A), 800m (Option B) or 1,500m (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 400m Time Trial (TT). Swim this as hard and as fast as you possibly can.

Following on from the 400m TT you now do four reps of 100m with only a ten second Rest Interval (RI) between each rep.

Now you have the pleasure of a 200m TT.  As with the 400m earlier, swim this as hard and as fast as possible.

This set then gets followed up with a set of four 50m reps, once again with only a ten second Rest Interval (RI).

Just to see if you’ve got anything left in the tank you now have a 100m TT.

The hundy gets followed by a set of four 25m reps once again with only a ten second Rest Interval (RI).

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 – Endurance Sports Consultant.

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. Make sure you sign up to my informative newsletter.

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

Coach Ray is the author of the successful 12 Weeks to an Ironman Swim PB – Swim Faster with Smart Training eBook.

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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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