Tri Swim Coach

Saturday Swim Session: BOOM 💥 🤯

Spending a large amount of time swimming at or near your threshold pace and mixing in a bit of faster (or slower) swimming will develop not only your ability to sustain the pace, but also give your VO2 max a boost. This session is great for swimmers and triathletes preparing for longer, open water swims.

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 from Swimming World Magazine. Although designed for National level swimmers, I will have modified versions of it next week for the rest of us. You can read the article here. I’ve called this session BOOM 💥 🤯 because that is how you will feel at the end of it!!

  • 3x 400m WU (swim, kick, pull) 30sec RI;
  • 12x 75 on 50sec;
  • 25m on 3min;
  • 11x 75 on 50sec;
  • 50m on 3min;
  • 10x 75 on 50sec;
  • 75m on 3min;
  • 9x 75 on 50sec;
  • 100m on 3min;
  • 8x 75 on 50sec;
  • 125m on 3min;
  • 7x 75 on 50sec;
  • 150m on 3min;
  • 6x 75 on 50sec;
  • 175m on 3min;
  • 5x 75 on 50sec;
  • 200m on 3min;
  • 4x 75 on 50sec;
  • 225m on 3min;
  • 3x 75 on 50sec;
  • 250m on 3min;
  • 2x 75 on 50sec;
  • 275m on 3min;
  • 1x 75 on 50sec;
  • 300m on 3min;
  • 8x 100m IM on 1:40;
  • 300m CD

Total: 10,500m

For the Warm Up (WU) start with a set of three, 400m reps. The first rep is to swim any stroke you feel like, break this swim up, and loosen into it. Take some breaks and stretch. Take a 30-second Rest Interval (RI) before the second rep which is done kicking. Check out the video of how to kick without using a kickboard below. Feel free to use fins for this rep. Take another 30-second Rest Interval (RI) before the next rep.

The last rep of the Warm Up is done with a pull buoy. Take a 30-second Rest Interval (RI) prior to starting the main sets.

There are 25 main sets!!! This is one tough session, but some sets are only a single 25m rep.

There are a dozen sets made up of 75m reps, they get easier as you work through the session by decreasing the number of reps. The first set is made of twelve reps of 75m, this is done on 50 seconds. If it takes you 40 seconds to swim this, you get ten seconds to recover before the next rep. If you swim faster and take 38 seconds you will get more rest and get to recover for twelve seconds.

The even number sets are all a single rep, they get longer and longer as you work through the workout, and are all done in three minutes. The second set is made up of a single, 25m rep. Swim this as fast as you can, and use a dive start. Rest through to the three-minute mark, once again the qwiker you swim the more rest you will get.

The third set is made up of eleven, 75m reps. Once again it is done on 50 seconds.

The fourth set is a single 50m rep, once again done in three minutes. Swim this as fast as you can.

The next set is made up of ten, 75m reps on 50 seconds.

Next, up is a single, 75m rep done in three minutes. Swim it as fast as you can.

The next set is nine, 75m reps done on 50 seconds.

Next, up is a single, 100m rep done in three minutes. Swim it as fast as you can.

The next set is eight, 75m reps done on 50 seconds.

Next, up is a single, 125m rep done in three minutes. Swim it as fast as you can.

The next set is seven, 75m reps done on 50 seconds.

Next, up is a single, 150m rep done in three minutes. Swim it as fast as you can.

The next set is six, 75m reps done on 50 seconds.

Next, up is a single, 175m rep done in three minutes. Swim it as fast as you can.

The next set is five, 75m reps done on 50 seconds.

Next, up is a single, 200m rep done in three minutes. Swim it as fast as you can.

The next set is four, 75m reps done on 50 seconds.

Next, up is a single, 225m rep done in three minutes. Swim it as fast as you can.

The next set is three, 75m reps done on 50 seconds.

Next, up is a single, 250m rep done in three minutes. Swim it as fast as you can.

The next set is two, 75m reps done on 50 seconds.

Next, up is a single, 275m rep done in three minutes. Swim it as fast as you can.

The next set is a single, 75m reps done on 50 seconds.

Next, up is a single, 300m rep done in three minutes. Swim it as fast as you can.

Finish with a set of eight, 100m Individual Medley (IM) on 1:40.

For the Cool Down (CD) swim 300m. 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.

Keep an eye out for next week’s article that will cover a modified version of this workout for the majority of us.

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.

Swim Sessions
https://wp.me/p6ApiZ-6qz

I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7. Although I believe I have tested things thoroughly, I’m doing them for only $7 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Price: $ 7.00

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