Tri Swim Coach

Saturday Swim Session: Fast Freddie’s Favourite

Maintaining your Threshold speed is the key to swimming success in longer events of greater than 1,000m. This session works on further developing your threshold and your ability to maintain it. This is a great session for triathletes and open water swimmers to do to build their sustained speed.

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 today’s workout comes from The Essential Swimmer written by Steve Tarpinian (RIP).

Option A

  • 200m WU;
  • 4x 25m Drill;
  • 3x 500m (Build 1-3) 45sec RI;
  • 200m CD (2,000m)

Option B

  • 400m WU;
  • 8x 50m Drill Swim;
  • 3x 500m (Build 1-3) 40sec RI;
  • 200m CD (2,500m)

Option C

  • 1,000m WU;
  • 12x 50m Drill/Swim;
  • 3x 500m (Build 1-3) 30sec RI;
  • 200m CD (3,300m)

Start the workout with a Warm Up (WU) covering 200m (Option A), 400m (Option B), or 1,000m (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 for Options B & C. Option A does a set of drills only (more details on this below). There are eight (Options A & B) or twelve (Option 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 (Option 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

Option A completes a set of four 25m repetitions of drills, doing the above four drills. One per repetition. Feel free to use fins and stop and rest as long as is required between each rep.

I wrote an article about swimming drills previously. Click here to read and watch it.

The main set is made up of three, 500m repetitions. Swim these with a 45-second (Option A), 40-second (Option B), or 30-second (Option C) Rest Interval (RI). Across the whole set build your pace so that you swim your first rep Fast, your second rep Faster, and the final rep Fastest.

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.

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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 goal this year involves swimming faster with limited time to train. Complete the form below and get more information about this great plan.

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