Saturday Swim Session: Swim Longer & Faster

Swimming longer and faster requires greater endurance and this endurance set helps improve these areas of your swimming. 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.

Option A

  • 200m WU;
  • 2x 800m 2min RI;
  • 200m CD (2,000m);

Option B

  • 400m WU;
  • 3x 800m 2min RI;
  • 200m CD (3,000m);

Option C

  • 600m WU;
  • 4x 800m 2min RI;
  • 200m CD (4,000m);

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.

The Main Set is made up of two (Option A), three (Option B) or four (Option C) 800m reps. Swim these as fast as you can whilst conscious of the fact that you get a two minute Rest Interval (RI) between each rep.

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 coachray@coachray.nz and 021 348 729.

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

Saturday Swim Session – Build 300’s To Get You Race Ready

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