Swim Session

Saturday Swim Session: Triathlon Plus’s Threshold Workout

The ability to swim at and maintain your threshold pace is a critical component of fitness for triathletes and long-distance open water swimmers. This is a great session for triathletes and open water swimmers to do to build their top-end speed.

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 insert from an edition of Triathlon Plus “Guide to Triathlon Swimming”.

Option A

  • 400m WU;
  • 4x 50m 10RI;
  • 10x 100m (alt Pull/Swim) 20RI;
  • 400m CD (2,000m)

Option B

  • 600m WU;
  • 6x 50m 10RI;
  • 16x 100m (alt Pull/Swim) 20RI;
  • 400m CD (2,900m)

Option C

  • 800m WU;
  • 10x 50m 10RI;
  • 20x 100m (alt Pull/Swim) 20RI;
  • 400m CD (2,700m)

For the Warm Up (WU) start with a 400m (Option A), 600m (Option B), or 800m (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 first set is made up of four (Option A), six (Option B), or ten (Option C) reps of 50m with a ten-second Rest Interval (RI) between them.

The second set is made up of ten (Option A), sixteen (Option B), or twenty (Option C) reps of 100m. Alternate reps between swimming with a Pull Buoy on odd-numbered reps and regular swimming without any aids on even numbered reps. Take a twenty-second Rest Interval (RI) between reps.

For the Cool Down (CD) swim 300m. Unlike the previous sets which have to be freestyle, the cooldown (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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