Saturday Swim Session: 25/75 Hike - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Tri Swim Coach
Swim Sessions Triathlon Training

Saturday Swim Session: 25/75 Hike

Speed builds your fitness and gives you top end speed. For open water swimmers and triathletes this can assist with getting out through waves quickly but also helps develop the efficiency of the heart and lungs. This is a great session for triathletes and open water swimmers to do to build their top end speed.

Each week 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 50m Drill Swim;
  • 10x 75m 30sec RI;
  • 20x 25m (alt Easy/Hard) 30sec RI;
  • 200m CD (1,850m)

Option B

  • 600m WU;
  • 8x 50m Drill Swim;
  • 10x 75m 30sec RI;
  • 20x 25m (alt Easy/Hard) 30sec RI;
  • 200m CD (2,450m)

Option C

  • 600m WU;
  • 8x 50m Drill Swim;
  • 10x 75m 30sec RI;
  • 20x 25m (alt Easy/Hard) 30sec RI;
  • 10x 75m 30sec RI;
  • 20x 25m (alt Easy/Hard) 30sec RI;
  • 200m CD (3,700m)

Start the workout with a Warm Up (WU) covering 200m (Option A) or 600m (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/swim set. There are eight, 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 once through for Option A and twice through for Options B & C:

  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.

There are two main sets, start with a set of ten, 75m repetitions. Swim these at a steady pace and take a 30 second Rest Interval (RI) after each rep.

The second set is made up of twenty, 25m repetitions. Alternate an easy pace on odd numbered reps and HARD on even numbered reps. Take a 30 second Rest Interval (RI) after each rep.

If doing Option C repeat a second set of both the 10x 75m and 20x 25m.

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 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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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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