Coach Ray

Training for Excellence, with Excellent Training

Swim Sessions
Swim Sessions Triathlon Training

Saturday Swim Session – Utilising Drills To Swim Faster In The Long Term

Utilising swimming drills within your sessions can really enhance the efficiency of your stroke. 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;
  • 8x 50m (25m Drill/25m Swim);
  • 200m Easy swim focusing on Tech;
  • 8x 50m (25m Drill/25m Swim);
  • 200m Easy swim focusing on Tech;
  • 200m CD (1,600m)

Option B

  • 400m WU;
  • 12x 50m (25m Drill/25m Swim);
  • 200m Easy swim focusing on Tech;
  • 12x 50m (25m Drill/25m Swim);
  • 200m Easy swim focusing on Tech;
  • 200m CD (2,200m)

Option C

  • 400m WU;
  • 12x 50m (25m Drill/25m Swim);
  • 200m Easy swim focusing on Tech;
  • 12x 50m (25m Drill/25m Swim);
  • 200m Easy swim focusing on Tech;
  • 12x 50m (25m Drill/25m Swim);
  • 200m Easy swim focusing on Tech;
  • 200m CD (3,000m)

 

Start by swimming 200m (Option A) or 400m (Options B and C) 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) or twelve (Options B or C) repetitions 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 the first four drills twice through for Option A and each drill twice through for Options B and C:

  1. Kick On Side (KOS)
  2. Kick On Side (KOS)
  3. 6/1/6
  4. 6/3/6
  5. Broken Arrow
  6. Popov

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.

Take your fins off prior to commencing the next set, which is a 200m continuous swim focusing on smooth, relaxed technique. Then the fins are back on to repeat the Drill/Swim set. Continue repeating until you have done both the drill set and the 200m technique, twice through for Options A and B or three times through for Option C.

The final set is a 200m Cool Down. As with the warm up, feel free to pause and do some stretching and grab a drink. Also consider doing some other strokes as part of the cool down. Throw in some back stroke (Bk) or breast stroke (Br) to mix it up.

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. 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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