Tri Swim Coach

Saturday Swim Session: Triathlon Plus’s Endurance Workout

Endurance is a critical component of fitness for triathletes and long distance open water swimmers. Completing a number of consistent, steady reps will help build this endurance. This is a great session for triathletes and open water swimmers to do to build their top end speed.

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.

The inspiration for today’s workouts comes from an insert from an insert from an edition of Triathlon Plus “Guide to Triathlon Swimming”.

Option A

  • 300m WU;
  • 8x 25m Build 1-8 15RI;
  • 8x 50m 30RI;
  • 8x 100m 30RI;
  • 300m CD (2,000m)

Option B

  • 600m WU;
  • 8x 25m Build 1-8 15RI;
  • 12x 50m 30RI;
  • 12x 100m 30RI;
  • 300m CD (2,900m)

Option C

  • 1,000m WU;
  • 8x 25m Build 1-8 15RI;
  • 18x 50m 30RI;
  • 18x 100m 30RI;
  • 300m CD (3,600m)

For the Warm Up (WU) start with a 300m (Option A), 600m (Option B) or 1,000m (Option C) swim. During the warm up feel free to stop and stretch as needed.  It doesn’t need to be a continuous swim.

Next up is a Build set made up of eight 25m reps. Each one swum faster than the previous rep. Start slowly with the first rep and complete the eighth rep as fast as you can. Take a fifteen second rep between reps.

The next set is made up of eight (Option A), twelve (Option B) or eighteen (Option C) 50m reps with a 30 second Rest Interval (RI) between reps.

The final set before the Cool Down is made up of eight (Option A), twelve (Option B) or eighteen (Option C) 100m reps with a 30 second Rest Interval (RI) between reps.

For the Cool Down (CD) swim 300m. 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 and 021 348 729.

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