Tri Swim Coach

Saturday Swim Session: Gale Bernhardt’s Endurance 2 Workout

Endurance is a critical component of fitness for triathletes and long-distance open water swimmers. This is a great session for triathletes and open water swimmers to do to build their top-end 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 Swim Workouts for Triathletes written by Gale Bernhardt and Nick Hansen.

Option A

  • 6x 75m 2-2-2 20sec RI WU;
  • 2x 100m Desc 20sec RI;
  • 100m Mod 20sec RI;
  • 2x 200m Desc 25sec RI;
  • 100m Mod 25sec RI;
  • 2x 100m Desc 30sec RI;
  • 100m Mod
  • 6x 75m (50Fs/25Bk) CD (2,000m)

Option B

  • 6x 75m 2-2-2 20sec RI WU;
  • 2x 200m Desc 20sec RI;
  • 100m Mod 20sec RI;
  • 2x 200m Desc 25sec RI;
  • 100m Mod 25sec RI;
  • 2x 300m Desc 30sec RI;
  • 100m Mod
  • 6x 75m (50Fs/25Bk) CD (2,600m)

Option C

  • 6x 75m 2-2-2 20sec RI WU;
  • 2x 200m Desc 20sec RI;
  • 100m Mod 20sec RI;
  • 2x 300m Desc 30sec RI;
  • 100m Mod 25sec RI;
  • 2x 400m Desc 40sec RI;
  • 100m Mod
  • 6x 75m (50Fs/25Bk) CD (3,000m)

Start the workout with a Warm Up (WU) complete six reps of 75m, descending your times every second rep. Take a 20-second Rest Interval (RI) between reps.

The first set is made up of two reps of either 100m (Option A) or 200m (Options B & C). Descend your times for these reps, ensuring the second rep is faster than the first. Take a 20-second Rest Interval (RI) between reps. After this set swims 100m at a moderate pace. After a 20-second Rest Interval (RI) start the next set.

The second set is made up of two reps of either 200m (Options A & B) or 300m (Option C). As with the first set descend your times for these reps as well. Take a 25-second Rest Interval (RI) if you are doing Option A or B, or a 30 seconds Rest Interval (RI) for Option C. After this set swim 100m at a moderate pace. After a 25-second Rest Interval (RI) start the next set.

The third and final set is made up of two reps of either 100m (Option A), 300m (Option B), or 400m (Option C). As with the other sets descend your times, ensuring you are faster with the second rep. Take a 30-second (Options A & B) or a 40-second (Option C) Rest Interval (RI) between reps. Finish with 100m at a moderate pace before the Cool Down (CD).

For the Cool Down (CD) swim six, 75m reps. The 75m is made up of 50m freestyle with 25m backstrokes. Have a 20-second Rest Interval (RI) between reps.

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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