Tr Swim Coach

Saturday Swim Session: 100’s Followed By 50’s

Completing sets of reps over both 100m and 50m with short Rest Intervals will build your swimming fitness. This session 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;
  • 6x 50m (25m Drill/25m Swim);
  • 8x 100m 20sec RI;
  • 4x 50m on ½ T-Time + 10sec;
  • 200m CD (1,700m)

Option B

  • 400m WU;
  • 6x 50m (25m Drill/25m Swim);
  • 12x 100m 20sec RI;
  • 8x 50m on ½ T-Time + 10sec;
  • 200m CD (2,500m)

Option C

  • 800m WU;
  • 6x 50m (25m Drill/25m Swim);
  • 16x 100m 20sec RI;
  • 12x 50m on ½ T-Time + 10sec;
  • 200m CD (3,500m)

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 repetitions (Options A, B, and C) of 50m Drill/Swim, where you do a drill for the first 25m of the repetition and then normal swimming for the next 25m swimming. Feel free to use fins whilst doing the drill/swim set.  Do the drills below once through for all options:

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

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

The next set involves swimming eight (Option A), twelve (Option B), or 16 (Option C) reps of 100m. Swim these as qwikly as possible, trying to maintain consistent times. Between each rep take a 20-second Rest Interval (RI).

Following on from the set of 100s is a set of ’50s. Complete four (Option A), eight (Option B), or twelve (Option C) reps of 50m, swum starting each rep on half of your T-Time plus ten seconds. Read this article here for a more in-depth explanation of your T-Time:

T-Times for Swimming

For the Cool Down (CD) swim 200m. Unlike the previous sets which have to be freestyle, the cooldown (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, I published a similar session 12 months ago.

Saturday Swim Session: 150 KPS

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