Building swimming skills and fitness is important to develop your overall swimming capability. The inclusion of key swimming attributes, kicking, drills, and changes in pace make this a great session for foundation skills. This session is will challenge triathletes and open water swimmers and generate improvement.
Normally 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. This week’s sessions are a little longer than normal.
The inspiration for today’s workout comes from an article from 220 Magazine read the article here.
Option A
- WU
- 200m 15RI;
- 100m Kick 15RI;
- 8x 50m drill/swim 15RI;
- 8x 50m Build 1-4 10RI;
- 8x 100m (3 Hard/1 Easy) 15RI;
- 4x 50m (Sprint 10m/cruise 40m) 15RI;
- 100m CD (1,900m)
Option B
- WU
- 200m 15RI;
- 100m Kick 15RI;
- 8x 50m drill/swim 15RI;
- 8x 50m Build 1-4 10RI;
- 12x 100m (3 Hard/1 Easy) 15RI;
- 4x 50m (Sprint 10m/cruise 40m) 15RI;
- 100m CD (2,300m)
Option C
- WU
- 400m 15RI;
- 100m Kick 15RI;
- 8x 50m drill/swim 15RI;
- 12x 50m Build 1-4 10RI;
- 16x 100m (3 Hard/1 Easy) 15RI;
- 4x 50m (Sprint 10m/cruise 40m) 15RI;
- 100m CD (3,100m)
For the Warm Up (WU) start with a 200m swim. Take a 15-second Rest Interval (RI) before kicking for 100m. Use fins and avoid a kickboard for this.
After a 15-second Rest Interval (RI) swim a set of eight, 50m reps with a 25m drill, followed by 25m swimming. The article suggests single-arm drills and catch-ups, but my preference is the following drills twice through:
The next set is made up of eight (Options A & B) or twelve (Option C) 50m reps. Build your pace with each rep, starting at a moderate pace for the first rep, building to a fast pace for the second rep, a faster pace for the third rep, and then your fastest pace for the fourth rep. For the fifth rep return to a moderate pace before building back to your fastest pace for the eighth rep. If doing Option C repeat the build process for the third time.
The main set is made up of eight (Option A), twelve (Option B), or sixteen (Option C) repetitions of 100m. Swim three reps at race pace as hard as you can, then a rep nice and easy. Repeat the process to complete the eight (Option A), twelve (Option B), or sixteen (Option C) repetitions. Take a 15-second Rest Interval (RI) between each rep.
Finish the process with a short sharp set of four, 50m reps. Sprint HARD for 10m and then cruise to the end of the 50m rep. Take a 15-second Rest Interval (RI) between reps.
For the Cool Down (CD) swim 100m. 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 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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