Tri Swim Coach

Saturday Swim Session: Gale Bernhardt’s Endurance 9 Workout

Endurance is a critical component of fitness for triathletes and long-distance open water swimmers. The reps within this session build your pace to develop the skill and mindset to finish an open water swim or swim leg of a triathlon fast. 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;
  • 4x 300m Build 1-4, 40sec RI;
  • 300m K;
  • 100m CD (1,900m)

Option B

  • 400m WU;
  • 4x 400m Build 1-4, 40sec RI;
  • 400m K;
  • 100m CD (2,500m)

Option C

  • 400m WU;
  • 4x 500m Build 1-4, 40sec RI;
  • 400m K;
  • 100m CD (2,900m)

Start the workout with a Warm Up (WU) swimming 300m (Option A) or 400m (Options B & C). During the warm-up have a good stretch between reps and take as long as you need to get ready for the second rep.

The main set is made up of four reps of 300m (Option A), 400m (Option B), or 500m (Option C). Build your pace for each rep so that the fastest rep is the last rep. I’d recommend swimming the first rep at a moderate pace, the second at a fast pace, the third at a faster pace, and your fourth rep at the fastest pace you can swim for that distance. Take a 40-second Rest Interval (RI) between reps.

Next up is either 300m (Option A) or 400m (Options B & C) of Kicking. Feel free to use fins and to practice maintaining body position, avoid using the kick board like demonstrated in the video below.

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.

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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.

Swim Sessions

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.

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