Saturday Swim Session: Train Like You Race & Include Some Time Trials Into Your Swim Training

Training should show your body what to expect on race day and one of the most effective ways of doing this is with Time Trials. 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;
  • 1,500m TT;
  • 200m CD (1,900m);

Option B

  • 300m WU;
  • 1,600m TT;
  • 200m CD (2,100m);

Option C

  • 800m WU;
  • 2,000m TT;
  • 200m CD (3,000m);

Start the workout with a Warm Up (WU) covering 200m (Option A), 300m (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.

The Main Set is a single Time Trial (TT) covering a distance of 1,500m for Option A; one mile or 1,600m for Option B; or 2,000m for Option C. Try and swim this as fast and as consistently as possible.

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.

You can repeat this session in a few weeks time and track your progress by measuring how much faster you are now swimming the distance.

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 – 400/200/100

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