Coach Ray

Training for Excellence, with Excellent Training

Swim Session
Swim Sessions Triathlon Training

Saturday Swim Session: 250’s Followed By Shorter Sprints

By combining the longer 250m reps with 25m sprints to finish this workout will see you finishing your races strong. 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;
  • 8x 50m Drill/Swim;
  • 4x 250m Build 1-4 40sec RI;
  • 8x 25m SPRINTS 10sec RI;
  • 200m CD (2,000m);

Option B

  • 600m WU;
  • 8x 50m Drill/Swim;
  • 6x 250m Build 1-3 40sec RI;
  • 8x 25m SPRINTS 10sec RI;
  • 200m CD (2,900m);

Option C

  • 1,000m WU;
  • 8x 50m Drill/Swim;
  • 8x 250m Build 1-4 40sec RI;
  • 8x 25m SPRINTS 10sec RI;
  • 200m CD (3,800m);

Start the workout with a Warm Up (WU) covering 200m (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 eight 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 twice through:

  1. Kick On Side (KOS) left side 
  2. Kick On Side (KOS) right side 
  3. 6/1/6 
  4. 6/3/6

I wrote an article about swimming drills previously. Click here to read and watch it.

After the set of  drills take the fins off.

The first main set is made up of four (Option A), six (Option B) or eight (Option C) repetitions of 250m. After each repetition take a 30 second Rest Interval (RI). Build your pace from each rep as you make your way through the workout. For Option A Build 1-4, for Option B Build 1-3, and for Option C Build 1-4. Start off with a moderate effort for the first rep, then a fast rep for the second rep, faster rep for the third rep. If you are doing Option B, return to a moderate effort for the fourth rep and then build through the fifth and sixth reps. For Options A and C on your fourth rep swim this at your fastest pace and then with Option C for your fifth rep return to a moderate pace and build your pace again over each rep as you build towards final rep.

For the next set complete eight 25m sprints, take a ten second Rest Interval (RI) after 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.

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.

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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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