With COVID lockdowns limiting time allowances in the pool, some coaches have come up with inventive ways to maximise training stimuli. Although I usually fully support a good structured Warm Up (WU), the inclusion of some drill work to develop technique. Occasionally just going hell for leather and swimming hard all session within a restricted duration, leaves you to maximise your fitness with minimal time available.
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 Seamus Bennet a Swim Smooth Swim Coach in the UK. You can read more about the session here.
Option A
- 2x 200m 20sec RI;
- 6x 100m 15sec RI;
- 2x 200m 10sec RI;
- (1,400m)
Option B
- 3x 200m 20sec RI;
- 10x 100m 15sec RI;
- 3x 200m 10sec RI;
- (2,200m)
Option C
- 4x 200m 20sec RI;
- 12x 100m 15sec RI;
- 4x 200m 10sec RI;
- (2,800m)
This programme follows a ‘go from the gun‘ approach, so straight into the hard work – you don’t have long to smash yourself.
Start with a set of two (Option A), three (Option B), or four (Option C) 200m reps with a 20-second Rest Interval (RI).
Next up, complete a set of six (Option A), ten (Option B), or twelve (Option C) 100m reps with a 15-second Rest Interval (RI).
Finish with another set of two (Option A), three (Option B), or four (Option C) 200m reps with a ten-second Rest Interval (RI).
If you’ve got a bit more time left to continue swimming prior to the end of your lane time allocation, feel free to continue swimming more analogous with a traditional Cool Down (CD).
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.
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