Saturday Swim Session: Auburn Sprint Set - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Tri Swim Coach
Swim Sessions Triathlon Training

Saturday Swim Session: Auburn Sprint Set

A session packed full of sprints can really build your VO2 max and tolerance of lactic acid later in the session. This session has been designed for swimmers and triathletes returning to the pool who are wanting to further develop their technique.

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 came from an article by Olivier Poirier-Leroy read it here. The full session is over 6,000m long so these are modified versions.

Option A

  • 200m WU;
  • 3x 50m 15sec RI;
  • 2x 75m Kick/Swim/Kick 15sec RI;
  • 100m build each 25;
  • 10x 25m 35sec RI;
  • 50m Easy;
  • 10x 25m 30sec RI;
  • 100m Easy;
  • 10x 25m 25sec RI;
  • 150m Easy;
  • 200m CD (1,850m)

Option B

  • 300m WU;
  • 3x 50m 15sec RI;
  • 2x 75m Kick/Swim/Kick 15sec RI;
  • 100m build each 25;
  • 10x 25m 35sec RI;
  • 50m Easy;
  • 10x 25m 30sec RI;
  • 100m Easy;
  • 10x 25m 25sec RI;
  • 150m Easy;
  • 10x 25m 20sec RI;
  • 200m Easy;
  • 10x 25m 15sec RI;
  • 250m Easy;
  • 200m CD (2,900m)

Option C

  • 400m WU;
  • 3x 50m 15sec RI;
  • 2x 75m Kick/Swim/Kick 15sec RI;
  • 100m build each 25;
  • 10x 25m 35sec RI;
  • 50m Easy;
  • 10x 25m 30sec RI;
  • 100m Easy;
  • 10x 25m 25sec RI;
  • 150m Easy;
  • 10x 25m 20sec RI;
  • 200m Easy;
  • 10x 25m 15sec RI;
  • 250m Easy;
  • 10x 25m 10sec RI;
  • 300m Easy;
  • 300m CD (3,650m)

Start the workout with a Warm Up (WU) by swimming 200m (Option A), 300m (Option 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.

Next up complete three 50m reps, swimming a solid pace taking 15 seconds Rest Interval (RI) after each rep. Then swim a set of two 75m reps. Split these reps into three parts, the first length as kick without a kick board, swim the second length and then finish with another length of kicking. Take a 15 second Rest Interval (RI) between reps.

Before hitting the main sets swim 100m building your pace every 25m, start off at a moderate pace, then increase to a fast pace, then faster pace and then for the final length your faster pace.

Start the main set with a set of ten, 25m reps. Swim them as fast as possible and take a 35 second Rest Interval (RI) between each set.

Prior to the next set swim 50m nice and easy.

The next set of ten, 25m reps has a 30 second Rest Interval (RI). Swim each of these sets as fast as possible. After you’ve completed the set, swim a relaxed 100m to recover.

The third set of ten, 25m reps has a 25 second Rest Interval (RI). As with the other sets swim these reps as fast as possible. After you’ve completed the set, swim a relaxed 150m to recover. If you are doing Option A, jump to the Cool Down (CD) at this point.

If you are doing Option B or Option C, your fourth set of ten, 25m reps only has a 20 second Rest Interval (RI). Then swim an easy 200m to recover prior to the next set.

The last set of ten, 25m reps for Option B only has a 15sec Rest Interval (RI), then an easy 250m for recovery. If you are doing Option B jump ahead to Cool Down at this point. For Option C after this set you’ve got another set to go.

The final set only has a ten second Rest Interval (RI) between reps of the ten, 25m reps. Follow this up with an easy 300m prior to the Cool Down (CD).

For the Cool Down (CD) swim 200m (Options A & B) or 300m if doing 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.

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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 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.

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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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