Tri Swim Coach

Saturday Swim Session: Enhance Your Stamina With Extended Warm Ups

Stamina can be built through completing longer reps but also utilising extended warm-ups. This session utilises both to build your endurance and stamina. This is a great session for triathletes and open water swimmers to do to build their sustained 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.

Option A

  • 800m WU;
  • 8x 25m Drill;
  • 400m Pull Buoy 60sec RI;
  • 100m K;
  • 200m CD (1,700m)

Option B

  • 1,000m WU;
  • 12x 25m Drill;
  • 2x
    • 400m Pull Buoy 60sec RI;
    • 100m K 60sec RI;
  • 200m CD (2,500m)

Option C

  • 1,200m WU;
  • 16x 25m Drill;
  • 3x
    • 400m Pull Buoy 60sec RI;
    • 100m K 60sec RI;
  • 200m CD (3,300m)

For the Warm Up (WU) start with a 800m (Option A), 1,000m (Option B) or 1,200m (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 drill set. There are eight (Option A) or twelve (Option B), or 16 (Option C) 25m repetitions. Feel free to use fins whilst doing this set.  Do the drills below twice (Option A), thrice (Option B), or four times (Option C) through:

  1. Kick On Side (KOS) left side 
  2. Kick On Side (KOS) right side 
  3. 6/1/6 
  4. 6/3/6

The main set is made up of a single (Option A), two (Option B), or three (Option C) reps. Each rep is made up of two parts starting with 400 metres swum with a Pull Buoy. Take a 60-second Rest Interval (RI) and then complete 100m of kicking. This completes one rep. Take a 60-second Rest Interval (RI) again and move onto the Cool Down (CD) or next rep. Follow the instructions in the video to avoid kicking with a kick board and create greater balance and better body position/awareness in the water.

For the Cool Down (CD) swim 200m. 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 and 021 348 729.

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