Coach Ray

Training for Excellence, with Excellent Training

Tri Swim Coach
Swim Sessions Triathlon Training

Saturday Swim Session: Sprints & Stamina

Within this session I’ve included some longer reps for stamina and some shorter reps to build your sprint speed. 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.

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;
  • 6x 33m Drill;
  • 2x 233m 30sec RI;
  • 8x 67m on 2/3T+10sec;
  • 200m CD (1,600m)

Option B

  • 400m WU;
  • 12x 33m Drill;
  • 4x 233m 30sec RI;
  • 8x 67m on 2/3T+10sec;
  • 200m CD (2,467m)

Option C

  • 1,000m WU;
  • 12x 33m Drill;
  • 6x 233m 30sec RI;
  • 8x 67m on 2/3T+10sec;
  • 200m CD (3,533m)

Start the workout with a Warm Up (WU) covering 200m (Option A), 400m (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. There are six (Option A) or twelve (Options B & C) repetitions of 33m Drill. Feel free to use fins whilst doing the drill 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
  5. Popov
  6. Broken Arrow

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

There are two main sets. The first set is a set of two (Option A), four (Option B) or six (Option C) repetitions of 233 metres with only a 30 second Rest Interval (RI).

The second set is made up of six reps of 67m. These are done on two thirds of your T-Time plus 10 seconds. More details about T-Times can be found below. The faster you swim each rep the more rest you get between you get.

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.

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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