This session works on enhancing your technique and builds skills by including other swimming strokes in your workouts. Yes, I know you are a triathlete and don’t DO backstroke or butterfly or something but your stroke will become stronger and you will benefit from doing so. This workout 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;
- 8x 50m (25m Drill/25m Swim);
- 8x 25m IM 20sec RI;
- 8x 25m F/S on 10sec RI;
- 8x 25m IM 20sec RI;
- 8x 25m F/S on 10sec RI;
- 200m CD (1,600m);
Option B
- 400m WU;
- 8x 50m (25m Drill/25m Swim);
- 8x 25m IM 20sec RI;
- 8x 25m F/S on 10sec RI;
- 8x 50m (25m Drill/25m Swim);
- 8x 25m IM 20sec RI;
- 8x 25m F/S on 10sec RI;
- 200m CD (2,200m);
Option C
- 600m WU;
- 12x 50m (25m Drill/25m Swim);
- 8x 25m IM 20sec RI;
- 12x 25m F/S on 10sec RI;
- 12x 50m (25m Drill/25m Swim);
- 8x 25m IM 20sec RI;
- 12x 25m F/S on 10sec RI;
- 200m CD (3,000m);
Start by swimming 600m for a Warm Up (WU). Keep a nice steady pace and feel free to pause occasionally to stretch or grab a quick drink. The idea of the warm-up is to get the blood flowing and muscles loosened up before some of the more intense sets later in the workout.
The set after the warm-up includes eight (Option A & B) or twelve repetitions (Option C) of 50m. This 50m is done continuously with the first 25m done as a drill before going straight into the final 25m of regular swimming. Pause after each rep and have a short rest while you focus and mentally prepare for the next drill. Here are some drills that you can include in your programme. Complete each drill twice through for Option A & B and three times through for Option C.
For the drill, set wear a pair of short fins. These will provide you with a small amount of momentum whilst you are focusing on what the upper body is doing. I recommend Finis Zoomers.
Coach Ray is the author of the successful 12 Weeks to an Ironman Swim PB – Swim Faster with Smart Training eBook.