Coach Ray

Training for Excellence, with Excellent Training

Tri Swim Coach
Swim Sessions Triathlon Training

Saturday Swim Session: Build 300’s

Finishing the workout with faster reps helps to develop your finishing speed for races. This session 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.

In last weeks workout I got you finishing the session with some sprints to develop your speed for at the end of your open water swims.  In today’s session you build your pace so that you finish with your fastest effort at the end.

Option A

  • 200m WU;
  • 8x 25m Drill;
  • 4x 300m Build 1-4, 30sec RI;
  • 200m CD (1,800m)

Option B

  • 400m WU;
  • 12x 25m Drill;
  • 6x 300m Build 1-3, 30sec RI;
  • 200m CD (2,700m)

Option C

  • 600m WU;
  • 12x 25m Drill;
  • 8x 300m Build 1-4, 30sec RI;
  • 200m CD (3,500m)

Start the workout with a Warm Up (WU) covering 200m (Option A), 400m (Option B) or 600m (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 eight (Option A) or twelve (Options B and C) repetitions of 25m Drill. Feel free to use fins whilst doing the drill set.  Do the drills below; twice through for Option A and three times through for Options B and C:

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

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

Following the set of drills take the fins off and complete a four (Option A), six (Option B) or eight (Option C) repetitions of 300m with a 30 second Rest Interval (RI) between reps. These are done in a Build fashion, by getting faster as you build through the set. Start off with the first rep and swim that at a moderate pace. For the second rep swim it at a fast pace.  The third rep should be done at a faster pace. If doing Options A or C which are Build 1-4, for the fourth rep conduct this at your fastest pace. Option B which is Build 1-3, for the fourth rep revert back to a moderate pace, the same as  in Option C for the fifth rep. Then continue to Build through the next three (Option B) or four (Option C) reps as you did for the first three or four respectively.

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 Coaching.

I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at and 021 348 729.

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

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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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