Coach Ray

Training for Excellence, with Excellent Training

Tri Swim Coach
Swim Sessions Triathlon Training

Saturday Swim Session – Incorporate Drills To Enhance Your Swimming

This session is also heavily focused on your technique and developing it through the inclusion of drills and also includes a strong aerobic endurance stimulus through the use of a long warm up. 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 Drill;
  • 200m Easy swim focusing on Tech;
  • 8x 50m Drill;
  • 200m Easy swim focusing on Tech;
  • 200m CD (1,600m)

Option B

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

Option C

  • 1,000m WU;
  • 16x 50m Drill;
  • 200m Easy swim focusing on Tech;
  • 16x 50m Drill;
  • 200m Easy swim focusing on Tech;
  • 200m CD (3,200m)

    Start by swimming 200m (Option A), 400m (Option B) or 1,000m (Option C) for a warm up. 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), twelve (Option B) or 16 (Option C) repetitions of 50m conducting drills. Pause after each rep and have a short rest while you focus and mentally prepare for the next drill.   Work through the following sequence of drills twice (Option A), three times (Option B) or four times (Option C) to complete the number of reps required.

For the drill sets during this workout 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.

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 8x; 12x; or 16x 50m Drill set. Repeat both the drill and technique sets twice through.

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 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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