This is a solid session that will help build both your strength and endurance. This session has been designed for swimmers and triathletes returning to the pool who are wanting to further develop their technique.
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.
The inspiration for these sessions is from an Instagram post by Daniela Ryf (4x Ironman World Champion and 5x Ironman 70.3 World Champion).
Option A
- 200m WU;
- 400m Padds & Pull;
- 4x 100m 15sec RI;
- 200m Padds & Pull;
- 2x 100m 15sec RI;
- 200m CD (1,600m)
Option B
- 200m WU;
- 600m Padds & Pull;
- 6x 100m 15sec RI;
- 400m Padds & Pull;
- 4x 100m 15sec RI;
- 200m Padds & Pull;
- 2x 100m 15sec RI;
- 200m CD (2,800m)
Option C
- 400m WU;
- 800m Padds & Pull;
- 8x 100m 15sec RI;
- 600m Padds & Pull;
- 6x 100m 15sec RI;
- 400m Padds & Pull;
- 4x 100m 15sec RI;
- 200m CD (4,200m)
Start the workout with a Warm Up (WU) by swimming 200m (Options A & B) or 400m (Option C). During the warm up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
The main body for all three variants of the session is all based on the same structure. Swim a distance with Pull Buoy and Paddles and then swim the same total distance at 100m repetitions (without the Pull Buoy or Paddles). Option C starts with longer reps than Option B, which starts with longer reps than Option A.
Option A start by swimming 400m with Pull Buoy and Paddles for your first set. Follow that with a set of four 100m reps swimming (without the Pull Buoy or Paddles). Take a 15-second Rest Interval (RI) after each rep. The move on to a 200m rep with Pull Buoy and Paddles again, followed by a set of two 100m reps swimming (without the Pull Buoy or Paddles), with a 15-second Rest Interval (RI).
Option B starts with a 600m rep utilising a Pull Buoy and Paddles. Follow that up with a set of six 100m reps (without the Pull Buoy or Paddles) taking a 15-second Rest Interval (RI). Next up a single rep of 400m with a Pull Buoy and Paddles, then a set of four 100m reps swum (without the Pull Buoy or Paddles) taking a 15-second Rest Interval (RI). Then a 200m reps with Paddles and Pull Buoy. Finish with a set of two 100m reps (without the Pull Buoy or Paddles), taking a 15-second Rest Interval (RI).
Option C starts the main sets with an 800m rep with Pull Buoy and Paddles. Follow this with eight reps of 100m swum (without the Pull Buoy or Paddles) taking a 15-second Rest Interval (RI). Next up is a 600m rep utilising a Pull Buoy and Paddles. Follow that up with a set of six 100m reps (without the Pull Buoy or Paddles) taking a 15-second Rest Interval (RI). Next up a single rep of 400m with a Pull Buoy and Paddles, then a set of four 100m reps swum (without the Pull Buoy or Paddles) taking a 15-second Rest Interval (RI).
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 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.
I’ve taken my most popular training plan and given it a makeover 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.