This session is full of 100s swum both with and without a pull buoy. 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
- 400m WU;
- 4x 50m Drill/Swim;
- 4x 100m Build 1-4 on T-Time + 15sec;
- 4x 100m Pull Buoy, 20sec RI;
- 4x 100m Build 1-4 on T-Time +20sec;
- 200m CD (2,000m);
Option B
- 600m WU;
- 8x 50m Drill/Swim;
- 4x 100m Build 1-4 on T-Time + 15sec;
- 6x 100m Pull Buoy, 20sec RI;
- 4x 100m Build 1-4 on T-Time +20sec;
- 200m CD (2,600m);
Option C
- 1,000m WU;
- 12x 50m Drill/Swim;
- 6x 100m Build 1-3 on T-Time + 15sec;
- 6x 100m Pull Buoy, 20sec RI;
- 6x 100m Build 1-3 on T-Time +20sec;
- 200m CD (3,600m);
Start the workout with a Warm Up (WU) covering 400m (Option A), 600m (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.
Next up is a drill set of four repetitions (Option A), eight repetitions (Option B), or twelve repetitions (Option C) 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 once through for Option A, twice through for Option B, and three times through for Option C:
I wrote an article about swimming drills previously. Click here to read and watch it.
Coach Ray’s Top 3 Swimming Drills to Get You Swimming Smooth
After the set of drills takes the fins off.
There are three main sets for this workout all of them full of 100s.
The first of these sets are made up of four (Options A and B) or six (Option C) reps of 100m. These are done on your T-Time plus 15 seconds e.g. if your T-Time is 2:05, adding fifteen seconds means you start each rep every 2:20. For more info on T-Times click here. With each rep build your speed for four reps for Options A and B and then drop your pace back a little. Do the first rep at a moderate pace, the second at a fast pace, the third at a faster pace, and then the fourth at your fastest pace. For Option C you are building for three reps. The first one is at a moderate pace, the second at a fast pace, and the third at a faster pace. For your fourth rep, you are now back to your moderate pace and commence building again through to your sixth rep.
Next up is a set of four (Option A) or six (Options B and C) 100m reps swum with a Pull Buoy. Follow each rep with a 20-second Rest Interval (RI).
The third set is very similar to the first rep, except you now get a slightly longer turn around, by using your T-Time plus 20 seconds.
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.
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, I published a similar session 12 months ago.
Saturday Swim Session – Individual Medley To Enhance Your Open Water Swimming
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