Swimming longer reps within a set will develop your stamina. 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.
I’ve written these sessions for a 33⅓ metre pool, but a lot of the older style pools are 33⅓ yards long (100 feet), so simply interchange the metres for yards and do the session.
- 200m WU;
- 4x 67m (33m Drill/33m Swim);
- 2x 600m 60sec RI;
- 200m CD (1,867m)
- 400m WU;
- 6x 67m (33m Drill/33m Swim);
- 2x 800m 60sec RI;
- 200m CD (2,600m);
- 800m WU;
- 6x 67m (33m Drill/33m Swim);
- 2x 1,000m 60sec RI;
- 200m CD (3,400m)
Start the workout with a Warm Up (WU) covering 200m (Option A), 400m (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.
Next up is a drill set. There are four (Option A) or six repetitions (Options B & C) of 67m Drill/Swim, where you do a drill for the first 33m of the repetition and then normal swimming for the next 33m swimming. Feel free to use fins whilst doing the drill/swim set. Do the drills below once through for Option A, or repeat the first two drills twice then followed by the third and fourth drills for Options B & C:
I wrote an article about swimming drills previously. Click here to read and watch it.
Take the fins off prior to the next set.
The Main Set is made up of two reps of 600m (Option A), 800m (Option B), or 1,000m (Option C), take a 60-second Rest Interval (RI) between the reps.
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 firstname.lastname@example.org and 021 348 729.
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If you enjoyed this workout, I published a similar session 12 months ago.
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