Tri Swim Session

Saturday Swim Session: T-Time 200’s

200m is an effective distance to build a combination of both threshold speed and endurance. 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

  • 300m W/U;
  • 6x 50m (25m Drill/25m Swim);
  • 4x 200m Swim on 2T+30sec;
  • 4x 50m K 15sec RI;
  • 200m C/D (1,800m)

Option B

  • 400m W/U;
  • 12x 50m (25m Drill/25m Swim);
  • 6x 200m Swim on 2T+30sec;
  • 4x 50m K 15sec RI;
  • 200m C/D (2,600m)

Option C

  • 800m W/U;
  • 12x 50m (25m Drill/25m Swim);
  • 8x 200m Swim on 2T+30sec;
  • 8x 50m K 15sec RI;
  • 200m C/D (3,600m)

For the Warm Up (WU) start with a 300m (Option A), 400m (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.

Next up is a drill set. There are six (Option A) or twelve (Options B & C) 50m repetitions made up of 25m Drill, then straight into 25m normal swimming. Feel free to use fins whilst doing this set.  Do the drills below once (Option A) or twice (Options B & C) through:

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

The main set is made up of four (Option A), six (Option B), or eight (Option C) reps of 200m. Swim these reps two times your T-Time plus 30 seconds. For example, if your T-Time was 2:00, you would start each rep every 4:30 (2x 2:00 + 30 sec). Read more about T-Times below:

Finish with a set of either four (Options A & B) or eight (Option C) reps of 50m kicking, and take a fifteen-second Rest Interval (RI) between each rep. Use your fins and avoid using a kickboard, see below:

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.

Share this post so your friends can benefit as well.

Get Weekly Swim Workouts Direct to Your Inbox, complete this form

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

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