Tri Swim Coach

Saturday Swim Session: Three Hundies

I’ve been working on a new Fitness Swim Training Plan to improve your swimming for over 8 weeks. The sessions for this programme are between 1,500m and 2,100m long and there are three sessions each week. I’ve got variations of the training plan for people who can complete four or five swims each week, as well as for people who can only fit two swims per week. As well as a 12, 16 and 20-week variation of the programme. This session is a key session in the programme.

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.

Option A

  • 200m WU;
  • 4x 50m (25m Drill/25m Swim);
  • 4x 300m, 20sec RI;
  • 200m CD (1,800m)

Option B

  • 400m WU;
  • 8x 50m (25m Drill/25m Swim);
  • 5x 300m, 20sec RI;
  • 200m CD (2,500m)

Option C

  • 800m WU;
  • 8x 50m (25m Drill/25m Swim);
  • 6x 300m, 20sec RI;
  • 200m CD (3,200m)

Start the workout with a Warm Up (WU) covering 200m (Option A), 400m (Option B), or 800m (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/swim set. There are four (Option A) or eight (Options B & C) 50m repetitions made up of 25m Drill, then straight into 25m normal swimming. Feel free to use fins whilst doing this set.  Do the drills below twice (Options A & B) or three (Option C) times through:

  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 main set is made up of four (Option A), five (Option B) or six (Option C) reps of 300m. They are followed by a short 20 second Rest Interval (RI), so make sure you pace them appropriately, so you can maintain your times throughout the set.

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.

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.

This sessions can be found in my new Fitness Swimming Training Plan that starts Monday next week (11-Jan-2021). If your New Year’s resolution involves swimming faster with limited time to train. Complete the form below and get more information about this great plan.

Leave a Reply

Your email address will not be published.

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