Coach Ray

Training for Excellence, with Excellent Training

Swim Sessions
Swim Sessions Triathlon Training

Saturday Swim Session: 2,000m Time Trial

Longer reps such as this 2,000m TT workout are a great way to develop stamina and enhance your efficiency, as well as improve your pacing. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

This is continuing the series of Saturday Swim Sessions that you can do to enhance your swimming using a 33⅓ yard or metre pool. Each week 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.

Option A

  • 200m WU;
  • 1,500m TT;
  • 167m CD (1,867m)

Option B

  • 300m WU;
  • 8x 33m Pick Ups;
  • 2,000m TT;
  • 167m CD (2,733m)

Option C

  • 1,000m WU;
  • 8x 33m Pick Ups;
  • 2,000m TT;
  • 167m CD (3,433m)

Start the workout with a Warm Up (WU) covering 200m (Options A), 300m (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 for options B & C. There are eight repetitions of 33m Pick Ups. For a Pick Up you increase your speed as you swim your length, getting faster as you get closer to end of the rep. You pick up your pace within the length. After each rep take a ten second Rest Interval (RI).

The main set are longer Time Trials. Option A is 1,500m and Options B & C 2,000m. Swim these as fast and as consistent a pace as you can maintain.

For the Cool Down (CD) swim 167m. 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.

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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