Tri Swim Coach

Saturday Swim Session: Gale Bernhardt’s Endurance 8 Workout

Endurance is a critical component of fitness for triathletes and long-distance open water swimmers. The reps within this session replicate changes of pace within an open water swim race or triathlon. 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.

The inspiration for today’s workout comes from Swim Workouts for Triathletes written by Gale Bernhardt and Nick Hansen.

Option A

  • 300m WU;
  • 200m K;
  • 100m F/S;
  • 200m K;
  • 2x 250m (100m Mod/50m Fast/100m Mod) 30sec RI;
  • 2x 150m (50m Mod/50m Fast/50m Mod) 20sec RI;
  • 2x 100m (25m Mod/50m Fast/25m Mod) 15sec RI;
  • 100m CD (1,900m)

Option B

  • 300m WU;
  • 200m K;
  • 100m F/S;
  • 200m K;
  • 2x 250m (100m Mod/50m Fast/100m Mod) 30sec RI;
  • 4x 150m (50m Mod/50m Fast/50m Mod) 20sec RI;
  • 4x 100m (25m Mod/50m Fast/25m Mod) 15sec RI;
  • 100m CD (2,400m)

Option C

  • 300m WU;
  • 200m K;
  • 100m F/S;
  • 200m K;
  • 4x 250m (100m Mod/50m Fast/100m Mod) 30sec RI;
  • 4x 150m (50m Mod/50m Fast/50m Mod) 20sec RI;
  • 4x 100m (25m Mod/50m Fast/25m Mod) 15sec RI;
  • 100m CD (2,900m)

Start the workout with a Warm Up (WU) swimming 300m. During the warm-up have a good stretch between reps and take as long as you need to get ready for the second rep.

Next up is 200m of Kicking. Feel free to use fins and to practice maintaining body position, avoid using the kick board like demonstrated in the video below.

Follow this with a further 100m of swimming, before another 200m of kicking (use your fins again using a streamlined position).

The Main Set is made up of three sets, The first of which is made up of two (Options A & B) or four (Option C) reps of 250m. The 250m has swum continuously with the first 100m swimming at a moderate pace, the next 50m fast with the final 100m back at a moderate pace. Take a 30-second Rest Interval (RI) between reps.

Next up is a set of two (Option A) or four (Options B & C) reps of 150m. The 150m has swum continuously with the first 50m swimming at a moderate pace, the next 50m fast with the final 50m back at a moderate pace. Take a 20-second Rest Interval (RI) between reps.

The final set is made up of two (Option A) or four (Options B & C) reps of 100m. The 100m has swum continuously with the first 25m swimming at a moderate pace, the next 50m fast with the final 25m back at a moderate pace. Take a fifteen-second Rest Interval (RI) between reps.

For the Cool Down (CD) swim 100m. 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.

Share this post so your friends can benefit as well.

If you’d like weekly swim workouts sent directly to your inbox, fill in this form:

Get Weekly Swim Workouts Direct to Your Inbox

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.

Share this post so your friends can benefit as well.

The 20 Most Popular Swim Sessions from www.CoachRay.nz

With over 200 articles covering swim workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.

It’s no secret: most triathletes are weak swimmers. Improving your swim will make you a faster, more confident triathlete, and you’ll enjoy your time in the water.

Swim Workouts for Triathletes, 2nd Ed. will help you develop real swimming speed. This waterproof book of 75 swim workouts provides the structure, variety, and drills triathletes need to become more efficient and faster swimmers. Each workout is designed around a specific goal–endurance, speed, form, muscular endurance, or anaerobic endurance–making it easy to prepare for events of different distances and improve all-around swimming skills.

Supplement your current training plan with these workouts or use one of the book’s four swim training plans to prepare for triathlon’s most popular swim distances. You’ll improve your efficiency and feel for the water with illustrated technique drills. New 30-minute workouts help slower swimmers or those with limited pool time get up to speed.

Swim Workouts for Triathletes means no more swimming in circles. Take this waterproof book to the pool with you, and you’ll be swimming real workouts that will make you a faster swimmer and a better triathlete.

Leave a Reply

Your email address will not be published.

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