Swim Session

Saturday Swim Session: Yuri Suguiyama’s Killer 1100’s for Mortals

Katie Ledecky dominated female distance swimming setting the World Record in the 400m, 800m, and 1,500m Freestyle, and won five Olympic Gold Medals and 15 World Championships, more than any other female swimmer. A version of this session was a staple leading into major championship events and will benefit any triathlete or open water swimmer.

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 workouts comes from an article from Swimming World Magazine about the workouts Katie Ledecky’s coach Yuri Suguiyama set for her, you can read the article here.

Option A

  • 400m WU;
  • 4x 50m (2x Bk, 1x F/S Mod, 1x F/S FAST) 20sec RI;
  • 700m FAST Neg Split, 90sec RI;
  • 6x 50m FAST 40sec RI;
  • 200m CD (1,800m)

Option B

  • 400m WU;
  • 2x
    • 4x 50m (2x Bk, 1x F/S Mod, 1x F/S FAST) 20sec RI,
    • 700m FAST Neg Split, 90sec RI,
  • 6x 50m FAST 40sec RI;
  • 200m CD (2,700m)

Option C

  • 400m WU;
  • 2x
    • 4x 50m (2x Bk, 1x F/S Mod, 1x F/S FAST) 20sec RI,
    • 1,100m FAST Neg Split, 90sec RI,
  • 6x 50m FAST 40sec RI;
  • 200m CD (3,500m)

Start the workout with a Warm Up (WU) swimming 400m. During the warm-up feel free to stop and stretch as needed.  It doesn’t need to be a continuous swim.

The main body of the workout is made up of either a single set (Option A) or two sets (Options B & C). This set is made up of two sub-sets. The first one is made up of four reps of 50m, with a 20-second Rest Interval (RI) after each rep. The first two of these reps are swum as backstroke, before changing to freestyle for the last two. The third rep (first of freestyle) is done at a moderate pace and the last rep is done at a FAST pace.

After you’ve completed the first sub-set take your 20-second Rest Interval (RI), then move straight to the second sub-set. This is made up of a single rep of 700m (Options A & B) or 1,100m (Option C). Swim this rep FAST and also negative split the rep. A negative split means swimming faster for the second half than you did for the first half.

If you are doing Option A, at this point move to the next set. If you are doing Option B or C repeat both sub-sets a second time.

The final set prior to the Cool Down (CD) is made up of six, 50m reps swum Fast with a 40-second Rest Interval (RI).

For the Cool Down (CD) swim 200m. 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.

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.

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