Tri Swim Coach

Saturday Swim Session: Gale Bernhardt’s Endurance 11 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

  • 6x 75m (odds easy, evens Build) WU 20sec RI;
  • 300m 20sec RI;
  • 200m 20sec RI;
  • 100m 20sec RI;
  • 2x 200m -ve split, 30sec RI;
  • 6x 75m (50m Free, 25m Back) CD 20sec RI (1,900m)

Option B

  • 6x 75m (odds easy, evens Build) WU 20sec RI;
  • 400m 20sec RI;
  • 300m 20sec RI;
  • 200m 20sec RI;
  • 100m 20sec RI;
  • 2x 300m -ve split, 30sec RI;
  • 6x 75m (50m Free, 25m Back) CD 20sec RI (2,500m)

Option C

  • 6x 75m (odds easy, evens Build) WU 20sec RI;
  • 500m 20sec RI;
  • 400m 20sec RI;
  • 300m 20sec RI;
  • 200m 20sec RI;
  • 2x 300m -ve split, 30sec RI;
  • 6x 75m (50m Free, 25m Back) CD 20sec RI (2,900m)

Start the workout with a Warm Up (WU) swimming a set of six, 75m repetitions with a 20 second Rest Interval (RI). For the odd number reps swim them nice and easy. On the even numbered reps Build your pace, so each subsequent rep is quicker than the previous. Eg:

  • 1st rep Easy
  • 2nd rep Moderate Pace
  • 3rd rep Easy
  • 4th rep Fast Pace
  • 5th rep Easy
  • 6th rep Faster Pace

The main set includes three (Option A) or four (Options B & C) reps that get progressively shorter by 100m. Option A starts with 300m, Option B starts with 400m and Option C starts with 500m. Options A & B finish with 100m, and Option C finishes with 200m. They all have a 20 second Rest Interval (RI) between reps. Aim to maintain the same pace as the first rep right the way through the set.

The final set is made up of two, 200m (Option A) or 300m (Options B & C) reps swum negative split (i.e. the second half is faster than the first half) with a 30 second Rest Interval (RI).

For the Cool Down (CD) swim six, 75m repetitions. Swim these as 50m freestyle and then 25m backstroke with 20 seconds Rest Interval (RI) between reps.

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 skill.

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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