Tri Swim Coach

Saturday Swim Session: Gale Bernhardt’s Endurance 12 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) 60RI;
  • 2:00min Rest Interval (RI) between sets;
  • 12x 25m (odds 12½m Fast/12½m Easy, evens Fast) 40RI;
  • 100m CD (1,900m)

Option B

  • 400m WU;
  • 4x 400m (Build 1-4) 60RI;
  • 2:00min Rest Interval (RI) between sets;
  • 16x 25m (odds 12½m Fast/12½m Easy, evens Fast) 40RI;
  • 100m CD (2,500m)

Option C

  • 400m WU;
  • 4x 500m (Build 1-4) 60RI;
  • 2:00min Rest Interval (RI) between sets;
  • 16x 25m (odds 12½m Fast/12½m Easy, evens Fast) 40RI;
  • 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 starts off with a set of four reps of 300m (Option A), 400m (Option B) or 500m (Option C). Build the pace from one rep to the next. Swim a moderate pace for the first rep, a fast pace for the second reps, a faster pace for the third rep and swim your fastest pace for the final rep. Take a 60 second Rest Interval (RI) between reps and after the final rep take a two minute Rest Interval (RI) before the next set.

The final set is made up of twelve (Option A) or sixteen (Options B & C) reps of 25m. Alternate between swimming odd numbered reps at a Fast pace to half way and an easy pace to complete the rep; and for even numbered reps swim them at a Fast pace. Take a 40 second Rest Interval (RI) between reps.

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.

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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