300m repeats are a great distance to challenge your stamina and build your 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.
- 200m WU;
- 4x 50m (25m Drill/25m Swim);
- 4x 300m, 20sec RI;
- 200m CD (1,800m)
- 400m WU;
- 8x 50m (25m Drill/25m Swim);
- 6x 300m, 20sec RI;
- 200m CD (2,800m)
- 600m WU;
- 12x 50m (25m Drill/25m Swim);
- 8x 300m, 20sec RI;
- 200m CD (3,800m)
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 four (Options A), eight (Option B), or twelve (Option C) repetitions 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 doing them once through for Option A, twice through for Option B, or three times through for Option C:
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 set of four (Option A), six (Option B), or eight (Option C) 300m reps. Swim these as fast as you can maintain only taking a 20-second Rest Interval (RI).
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 email@example.com and 021 348 729.
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If you enjoyed this workout, I published a similar session 12 months ago.
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