Tri Swim Coach

Saturday Swim Session: Cameron McEvoy – The Hardest Sets Ever #3

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 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 an article by Olivier Poirier-Leroy at, you can read the full article here.

  • 12x 200m (every second MAX)
  • 40x 50m backstroke @ 45sec

The Main Sets start with a set of twelve, 200m reps. Every second repetition is done at max effort. Unfortunately, the article doesn’t detail how much rest was taken but I envisage it would be significant to enhance your speed to get the most out of your max effort reps.

The second set is 40 reps of 50m backstroke swum at a 45-second pace for the 50s. Cameron’s Personal Best (PB) for 50m backstroke is 24.05 seconds meaning if he swam the reps averaging 30 seconds he still gets a fifteen-second Rest Interval (RI) before each rep.

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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