This is a steady endurance-building session. This session has been designed for swimmers and triathletes returning to the pool who want to further develop their endurance.
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 came from an article by Swim Smooth read it here.
Option A
- 200m WU;
- 6x 50m Drill/Swim;
- 100m 10sec RI;
- 200m 10sec RI;
- 300m 10sec RI;
- 300m 10sec RI;
- 200m 10sec RI;
- 100m;
- 200m CD (1,900m)
Option B
- 400m WU;
- 6x 50m Drill/Swim;
- 100m 10sec RI;
- 200m 10sec RI;
- 300m 10sec RI;
- 400m 10sec RI;
- 300m 10sec RI;
- 200m 10sec RI;
- 100m;
- 200m CD (2,500m)
Option C
- 400m WU;
- 12x 50m Drill/Swim;
- 2x
- 100m 10sec RI;
- 200m 10sec RI;
- 300m 10sec RI;
- 300m 10sec RI;
- 200m 10sec RI;
- 100m;
- 200m CD (3,600m)
Start the workout with a Warm Up (WU) by swimming 200m (Option A) or 400m (Options B & 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 to enhance your technique. it is made up of six (Options A & B) or twelve (Option C) reps of 50m. Swim 25m doing an appropriate drill prior to continuing on with regular or normal swimming to complete 50m continuously. Pause prior to conducting the next repetition for a total of eight repetitions. Use fins for this set. Work through the below drills three times through.
The pause referred to above is a stop of about 10 seconds. It’s a chance to grab a drink, review the programme and think about the next drill you will do. If you need 15-20 seconds or longer, you are welcome to take it because the rest duration isn’t physiologically critical to the aim of this set. Having a quick break is neurologically critical though, so make sure you don’t just roll straight from one rep to the next.
Some examples of drills can be found by clicking on the name below:
- Kick On Side (KOS) right side
- Kick On Side (KOS) left side
- 6/1/6
- 6/3/6
- Broken Arrow
- Popov
After the drill is set, take your fins off.
The next set involves a pyramid where you start off swimming 100m before taking a ten second Rest Interval (RI) before swimming the next rep which is 200m. Continue increasing the distance by 100m each time until Options A & C complete a 300m rep or Option B completes a 400m rep. At this point decrease the reps by 100m each rep back down to a single rep of 100m. Take a ten second Rest Interval (RI) between each rep. For Option C complete two sets through.
That’s six reps for Option A (100m, 200m, 300m, 300m, 200m, 100m). Seven reps for Option B (100m, 200m, 300m, 400m, 300m, 200m, 100m). Twelve reps for Option C (100m, 200m, 300m, 300m, 200m, 100m, 100m, 200m, 300m, 300m, 200m, 100m).
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.
Share this post so your friends can benefit as well.
Dive into Excellence: Accelerate Your Swim Performance in Just 12 Weeks! 🚀
Embark on a journey to triumph in your next Olympic or ½ Ironman triathlon with our meticulously crafted swim training plan. Designed for the time-strapped triathlete with aspirations of conquering an Ironman 70.3 event, ‘FastLane Swim Mastery‘ is your key to unlocking a faster, more confident swim during YOUR race.
Crafted by Ray Boardman, an experienced triathlon coach and accomplished athlete (PGDipSportsMed, PGDipRehab, PGCertSc in Exercise Science, BSc in Anatomy, DipSportsStudies), this plan reflects his passion for the sport, insights from numerous Half and Full Ironman finishes, and a proven track record of coaching hundreds of successful triathletes.
Starting 12 weeks prior to YOUR event, this plan takes you through carefully structured phases to peak your swim performance. With just two swims per week, each session is optimized for efficiency, building up to a swift 2,700 meters in a single session. While not mandatory, we recommend using a smart watch with a swim function to track your progress in the pool.
As a bonus, purchasing this plan grants you exclusive access to Ray’s bi-weekly coaching calls, providing a platform to address any training or racing queries you may have. 🎙️
Ready to transform your swim game? Secure your spot in the FastLane community today! 🏊♂️💨
Elevate your training with our other race-specific plans, including IM/Challenge Triathlons and Sprint & Olympic Triathlons, as well as Running Races ranging from 5k to marathon distances.
Dive in, swim fast, and conquer the race with FastLane Swim Mastery! 🥇🚴♂️🏃♂️
Before diving in, ensure you can comfortably swim 800 meters or yards continuously and cover a total of 2,000 meters or yards within a single workout.
