Tri Swim Coach

Saturday Swim Session: Strong 200s

This session builds the distance of each set and also builds the speed into the session, culminating with your fastest paces at the end of the session. 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 on by Jené Shaw, click here to read the article.

Option A

  • 300m WU;
  • 3x 50m K 10RI;
  • 3x 100m (Build 1-3) 15RI;
  • 3x 150m pull (3/5/7 breathing by 50) 20RI;
  • 3x 200m 25RI;
  • 4x 50m (1 easy, 1 Race) 10RI;
  • 100m CD (2,100m)

Option B

  • 400m WU;
  • 4x 50m K 10RI;
  • 4x 100m (Build 1-4) 15RI;
  • 4x 150m pull (3/5/7 breathing by 50) 20RI;
  • 4x 200m 25RI;
  • 6x 50m (2 easy, 1 Race) 10RI;
  • 300m CD 50K/100 swim (3,000m)

Option C

  • 500m WU;
  • 5x 50m K 10RI;
  • 5x 100m (Build 1-5) 15RI;
  • 5x 150m pull (3/5/7 breathing by 50) 20RI;
  • 5x 200m 25RI;
  • 9x 50m (2 easy, 1 Race) 10RI;
  • 300m CD 50K/100 swim (3,700m)

For the Warm Up (WU) start with a 300m (Option A), 400m (Option B), or 500m (Option C) swim. During the warm-up feel free to stop and stretch as needed.  It doesn’t need to be a continuous swim.

The next set is done as a Kicking drill, feel free to use your fins. All reps are 50m long with a ten-second Rest Interval (RI). Option A has three reps, Option B has four reps and Option C has five reps. Here is how to do Kicking without a kickboard:

Next up is a building set of 100m reps. The first reps should be at a slow to moderate pace, each rep thereafter is a little faster until you swim the last rep and you swim your fastest 100m rep of the set. Take a 15-second Rest Interval (RI) after each rep. Option A does three reps, Option B does four reps and Option C does five reps.

Follow this with a set of 150m using a Pull Buoy, each 50m adjust your breathing pattern. For the first 50m breathe every three strokes, for the second breath every five strokes, and for the third 50 breath every seven strokes. Take a 20-second Rest Interval (RI) after each rep.

The longest set is made up of 200m reps, these are all swum as strong and as fast as you can. Take a 25-second Rest Interval (RI) between reps. Option A completes three reps, Option B four reps, and Option C five reps.

The final set is made up of four (Option A), six (Option B), or nine (Option C) reps of 50m. For Options B & C, swim two reps easy and then race the third rep. For Option, A swim one rep easy, and then the even-numbered reps race them as fast as you can. Take a ten-second Rest Interval (RI) between reps.

For the Cool Down (CD) swim 100m (Option A) or 300m (Options B & C). The Cool Down for Options B & C is made up of 50m kicking and then 100m swimming easily.

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 and 021 348 729.

Share this post so your friends can benefit as well.

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.

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.