Swim Session

Saturday Swim Session: The Swim Academy Session #2

Mixed sets of longer fast swims with shorter, harder reps following them are great for developing sustained speed. Especially for open water swimmers and triathletes who compete over longer distances. This session is great for developing that 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. Today’s session is a little longer.

The inspiration for today’s workout comes from a session from The Swim Academy in Queensland, Australia. It has been modified from what they published here.

Option A

  • 100m WU;
  • 100 50m K/50m Swim (fins);
  • 100m 50m Pull/50m Swim;
  • 2x 100m 50m Kick/25m Drill/25m Swim;
  • 4x 50m Kick (fins);
  • 100m on 2:00;
  • 150m on 2:55;
  • 300m on 4:40;
  • 4x 50m (Build 1-4) Padds;
  • 8x 25m Kick (fins);
  • 2x 150m Pull/Padds on 2:40;
  • 2x 50m Easy choice;
  • 2x 50m FAST;
  • 2x 50m Easy choice;
  • 2x 50m FAST;
  • 100m CD (2,450m)

Option B

  • 150m WU;
  • 150 50m K/50m Swim (fins);
  • 150m 50m Pull/50m Swim;
  • 3x 100m 50m Kick/25m Drill/25m Swim;
  • 4x 50m Kick (fins);
  • 100m on 1:45;
  • 2x 150m on 2:35;
  • 300m on 4:15;
  • 8x 50m (Build 1-4) Padds;
  • 12x 25m Kick (fins);
  • 2x 150m Pull/Padds on 2:40;
  • 2x 50m Easy choice;
  • 4x 50m FAST;
  • 2x 50m Easy choice;
  • 4x 50m FAST;
  • 100m CD (3,350m)

Option C

  • 200m WU;
  • 200 50m K/50m Swim (fins);
  • 200m 50m Pull/50m Swim;
  • 4x 100m 50m Kick/25m Drill/25m Swim;
  • 4x 50m Kick (fins);
  • 100m on 1:30;
  • 2x 150m on 2:15;
  • 300m on 3:45;
  • 12x 50m (Build 1-3) Padds;
  • 16x 25m Kick (fins);
  • 4x 150m Pull/Padds on 2:30;
  • 2x 50m Easy choice;
  • 4x 50m FAST;
  • 2x 50m Easy choice;
  • 4x 50m FAST;
  • 100m CD (4,200m)

Start the workout with a Warm Up (WU) swimming 100m (Option A), 150m (Option B) or 200m (Option C).

The Warm Up (WU) continues with two further reps covering 100m (Option A), 150m (Option B) or 200m (Option C). The first of these two reps is swum with fins on with the first 50m kicking alternating with the next 50m as swimming, until the distance is covered. The second of these reps is swum alternating 50m with a Pull Buoy and 50m swimming, until the distance is covered. Use the kick technique below to avoid developing a reliance on a kick board.

Next up is a set of two (Option A), three (Option B) or four (Option C) reps of 100m. Wear your fins for this set covering the 100m starting with 50m kick, 25m drill (of your choice) and 25m swimming.

The following set is made up of four reps of 50m kicking with your fins on.

Then a set of a single 100m rep, swum on 2:00 (Option A), 1:45 (Option B) or 1:30 (Option C). The faster you swim this rep the more rest you will get.

Next up is a set of a single rep (Option A) or two reps (Options B & C) of 150m swum on 2:55 (Option A), 2:35 (Option B), or 2:15 (Option C).

The next set is a single rep of 300m on 4:40 (Option A), 4:15 (Option B) or 3:45 (Option C). As with the previous reps, the faster you go the more rest you’ll get.

For the following set you will wear your paddles and complete four (Option A), eight (Option B) or twelve (Option C) reps of 50m. Build the pace for each swim over four reps (Options A & B) or over three reps (Option C). Repeat this cycle until you’ve completed the required number of repetitions.

Put your fins on for the next kick set. Complete eight (Option A), twelve (Option B) or sixteen (Option C) reps of 25m.

The following set utilises both Pull Buoy and Paddles completing two (Options A & B) or four (Option C) reps of 150m on 2:40 (Options A & B) or 2:30 (Option C).

To take the effort level down slightly the next set is made up of two, easy swims of your choice of stroke covering 50m.

Next is a set of two (Option A) or four (Options B & C) reps swimming 50m as FAST as you can.

Next up is a set of two, 50m reps swimming your choice of stroke nice and easily.

The final set (prior to the Cool Down) is made up of another set of two (Option A) or four (Options B & C) reps swimming 50m as FAST as you can.

For the Cool Down (CD) swim 100m. Unlike the previous sets which have to be freestyle, the cool down (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.

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