Saturday Swim Session: Cameron McEvoy – The Hardest Sets Ever #1 For Mortals
Com Games Gold medalist & Olympic Bronze medalist, Cameron McEvoy has swum some tough sets during his career, over the next few weeks I’m going expose you to a number of his toughest training sets (and variations for mere mortals).
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.
- 200m WU;
- 3x 400m 30sec RI;
- 1 F/S
- 1 F/S/Bk
- 1 F/S/Br
- 200m CD (1,600m)
- 200m WU;
- 6x 400m 30sec RI;
- 2 F/S
- 2 F/S/Bk
- 200m CD (2,800m)
- 200m WU;
- 9x 400m 30sec RI;
- 3 F/S
- 3 F/S/Bk
- 200m CD (4,000m)
Start the workout with a Warm Up (WU) covering 200m. During the warm up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
The Main Set is made up of three (Option A), six (Option B) or nine (Option C) reps of 400m. Take a 30 second Rest Interval (RI) between each rep. The first rep (Option A), first two reps (Option B) and first three reps (Option C) are swum Freestyle. The second rep (Option A), next two reps (Option B) and next three reps (Option C) are swum as 200m Freestyle, straight into another 200m of Backstroke. The final rep for Option A is swum as 200m Freestyle and 200m Breaststroke. The final two reps (Option B) and final three (Option C) are swum as 200m Freestyle and 200m Butterfly. Yep, you read right Butterfly, give it a go and try and swim as far as you can with your butterfly. If you can’t make the full 200m of butterfly revert back to freestyle until the end of the rep, then attempt Butterfly again for the next rep and try and match the distance you achieved the previous rep.
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 firstname.lastname@example.org and 021 348 729.
Share this post so your friends can benefit as well.
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.
It’s no secret: most triathletes are weak swimmers. Improving your swim will make you a faster, more confident triathlete, and you’ll enjoy your time in the water.
Swim Workouts for Triathletes, 2nd Ed. will help you develop real swimming speed. This waterproof book of 75 swim workouts provides the structure, variety, and drills triathletes need to become more efficient and faster swimmers. Each workout is designed around a specific goal–endurance, speed, form, muscular endurance, or anaerobic endurance–making it easy to prepare for events of different distances and improve all-around swimming skill.
Supplement your current training plan with these workouts or use one of the book’s four swim training plans to prepare for triathlon’s most popular swim distances. You’ll improve your efficiency and feel for the water with illustrated technique drills. New 30-minute workouts help slower swimmers or those with limited pool time get up to speed.
Swim Workouts for Triathletes means no more swimming in circles. Take this waterproof book to the pool with you, and you’ll be swimming real workouts that will make you a faster swimmer and a better triathlete.