Saturday Swim Session: Rust-Buster - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Tri Swim Coach
Swim Sessions Triathlon Training

Saturday Swim Session: Rust-Buster

This is a great session to build your fitness back up now that pools are starting to open up again around the world. This is a great session for all triathletes and open water swimmers.

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.

The inspiration for these sessions are based on a group of sessions from Sara McLarty published here on Triathlete.com

Option A

  • 150m swim/50 kick warm-up
  • 4×25m Pull Buoy 10sec RI
  • 200m pull with regular buoy and paddles
  • 4×50m (25 kick/25 pull) 15sec RI
  • 6×50m (2 build, 1 easy) 10sec RI
  • 4×75m (25 kick/25 Tarzan drill*/25 swim) 20 sec RI
  • 200m swim, no walls (turn at the ‘T’)
  • 200m pull (50 breathing every third stroke/50 breathing every fifth)
  • 100m CD (1,800m)

Option B

  • 2×150m swim/50 kick warm-up
  • 2x
    • 4×25m Pull Buoy 10sec RI
    • 200m Pull Buoy on 4:00min
  • 6×50m (25 kick/25 pull) on 1:15
  • 6×50m (2 build, 1 easy) on :60
  • 4×75m (25 kick/25 drill/25 swim) on 2:00
  • 4×75m (25 Tarzan drill fast/50 smooth) on 1:50
  • 200m swim, no walls (turn at the ‘T’)
  • 200m pull (50 breathing every third stroke/50 breathing every fifth)
  • 200m CD (2,600m)

Option C

  • 3×150m swim/50 kick WU
  • 2x
    • 4×25m Pull Buoy 10sec RI
    • 200m Pull Buoy on 3:00min
  • 6×50m (25 kick/25 pull) on :60
  • 6×50m (2 build, 1 easy) on :50
  • 8×75m (25 kick/25 drill/25 swim) on 1:30
  • 8×75m (25 Tarzan drill fast/50 smooth) on 1:15
  • 300m swim, no walls (turn at the ‘T’)
  • 300m pull (50 breathing every third stroke/50 breathing every fifth)
  • 300m CD (3,900m)

Start the workout with a Warm Up (WU) completing one (Option A), two (Option B) or three (Option C) reps of 150m swimming and 50m Kicking. Complete the kicking without using a kick board.

Next up if doing Option A swim a set of four 25m reps utilising a Pull Buoy with a ten second Rest Interval. Then swim 200m using a Pull Buoy. For Option B complete two sets of four reps of 25m utilising a Pull Buoy with a ten second Rest Interval, followed by a 200m swim utilising a Pull Buoy on four minutes (this means the qwiker you swim the more rest you get; eg. if it takes you 3:30min to cover the distance you get 30 seconds rest before the second set, but if you swim it in 3:50min you only get ten seconds). If doing Option C you also complete two sets of four reps of 25m utilising a Pull Buoy with a ten second Rest Interval, followed by a 200m swim utilising a Pull Buoy on three minutes (this means the qwiker you swim the more rest you get; eg. if it takes you 2:20min to cover the distance you get 40 seconds rest before the second set, but if you swim it in 2:45min you only get 15 seconds).

Next up is a kick/pull combination. Start with 25m kicking (use a board this time) and then straight into 25m pull – use the board as your pull buoy by placing it between your legs. If doing Option A do four reps with 15 second Rest Interval (RI). For Option B do six reps, on 1:15. And Option C do six reps also but on 1:00 minute.

Follow this set with a set of six 50m reps. Build for two reps and then have an easier rep. For Option A use a 10 second Rest Interval (RI), Option B on :60 seconds and Option C on :50 seconds.

Option A skips this next set, whilst Option B and C complete a set of 75m reps of Kick/Drill/Swim. Option B completes four reps on 2:00 minutes and Option C completes eight reps on 1:30. Complete the four drills below and if doing Option C repeat them a second time for your eight reps.

  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.

The next set involves swimming Tarzan drill, which is simply swimming with your head up out of water sighting where you need to go as if you were open water swimming. It is important that when doing Tarzan drill you arch your back to keep your feet near the surface of the water. Option A completes four, 75m reps with a 20 second RI. The 75m is broken down as 25m kicking, 25m Tarzan drill and 25m swimming. For Option B you complete four, 75m reps on 1:50, but you start with 25m Tarzan and then finish with 50m of smooth swimming focusing on your technique. For Option C complete four, 75m reps on 1:15, in the same sequence as Option B.

The next set is an endurance based swim of 200m (Options A & B) or 300m (Option C). For this set there is no touching the wall, so turn at the ‘T’ of the lane and challenge yourself.

The final set before the Cool Down (CD) is another endurance based swim of 200m (Options A & B) or 300m (Option C) with a Pull Buoy. Alternate between lengths breathing every three strokes and breathing every five strokes. Once again challenge yourself if you aren’t familiar with breathing bilaterally or as frequently as that.

For the Cool Down (CD) swim 200m (Options A and B) or 300m (Option C). 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.

Join over 2,800 people who have already signed up to be kept up to date with great workouts and training information in my informative newsletter.

Share this post so your friends can benefit as well.

If you enjoyed this workout, here is a similar session I published 12 months ago.

I’ve taken my most popular training plan and given it a make over for 2020. I’ve taken the 12 Weeks to an Ironman Swim PB – Swim Faster with Smarter Training and I’ve modified to to expand the programme from 12 weeks and include an option for more than 3 swims per week.

Now the programme has created some great times for athletes competing at Ironman events around the world, but it was overly set in stone. Now if you have got between 8 & 24 weeks to an Ironman and are consistently swimming 3x, 4x or 5x per week, I’ve created an option for you. This is regardless of the length of pool 25m, 33⅓yd or 50m pool.

This programme is peroidised and builds throughout as you get closer to your Ironman. It works through four key phases:

  • Foundation & Injury Prevention Phase (building your base fitness and developing technique)
  • Early Quality Phase (develop strength and continue developing technique)
  • Transition Quality Phase (focus on threshold pace and maintain technique)
  • Final Quality Phase (further develop your speed and maintain technique and taper off for the event)

Although the original 12 week programme is proven and gets RESULTS. This modified version is unproven. I know it will get the results, but I need the proof. I need a dozen people to complete the programme, so I can measure how much improvement the programme actually delivers.

If you are entered in an Ironman, Iron-distance event or an Ocean Swim/Open Water event and have between 8 and 24 weeks to train for it, you might be a good fit to try this training plan out. Not everyone will be a good fit for this programme.

This training plan is for people that are keen to swim faster in their Ironman (or other event). You need to be committed to complete a minimum of three swim workouts every week. You need to be meticulous with tracking your training.

LEAVE A RESPONSE

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

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.
%d bloggers like this: