Tri Swim Coach

Saturday Swim Session: Swim Smooth’s Dense Mist Session

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 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 recently launched a new swim training plan that will improve your swimming. 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.

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