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 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;
- 800m, 60sec RI;
- 4x 200m 20sec RI;
- 200m CD (2,000m);
Option B
- 800m WU;
- 800m, 60sec RI;
- 4x 200m 20sec RI;
- 200m CD (2,600m);
Option C
- 1,000m WU;
- 800m, 60sec RI;
- 4x 200m 20sec RI;
- 800m;
- 200m CD (3,600m);
Start the workout with a Warm Up (WU) covering 200m (Option A), 800m (Option B), or 1,000m (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 a Broken 800. There are two parts to this Broken 800. The first part is swimming 800m as fast as you can. Try to keep this section nice and consistent. Once you’ve completed the 800m take a 60-second Rest Interval (RI) and then commence the second part which is made up of four 200m reps with a short 20-second Rest Interval (RI) between each rep.
If you are doing Option C, you have another steady state swim of 800m prior to the Cool Down (CD).
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.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) files for this workout for FREE
Dive into Excellence: Accelerate Your Swim Performance in Just 12 Weeks! 🚀
Embark on a journey to triumph in your next Olympic or ½ Ironman triathlon with our meticulously crafted swim training plan. Designed for the time-strapped triathlete with aspirations of conquering an Ironman 70.3 event, ‘FastLane Swim Mastery’ is your key to unlocking a faster, more confident swim during YOUR race.
Crafted by Ray Boardman, an experienced triathlon coach and accomplished athlete (PGDipSportsMed, PGDipRehab, PGCertSc in Exercise Science, BSc in Anatomy, DipSportsStudies), this plan reflects his passion for the sport, insights from numerous Half and Full Ironman finishes, and a proven track record of coaching hundreds of successful triathletes.
Starting 16 weeks prior to YOUR event, this plan takes you through carefully structured phases to peak your swim performance. With just two swims per week, each session is optimized for efficiency, building up to a swift 2,700 meters in a single session. While not mandatory, we recommend using a smart watch with a swim function to track your progress in the pool.
Before diving in, ensure you can comfortably swim 800 meters or yards continuously and cover a total of 2,000 meters or yards within a single workout.
As a bonus, purchasing this plan grants you exclusive access to Ray’s bi-weekly coaching calls, providing a platform to address any training or racing queries you may have. 🎙️
Ready to transform your swim game? Secure your spot in the FastLane community today! 🏊♂️💨
Elevate your training with our other race-specific plans, including IM/Challenge Triathlons and Sprint & Olympic Triathlons, as well as Running Races ranging from 5k to marathon distances.
Dive in, swim fast, and conquer the race with FastLane Swim Mastery! 🥇🚴♂️🏃♂️
Join the Plan Today and Start Your Journey to Success!
