Tri Swim Coach

Saturday Swim Session: The Swim Academy Session #4

Mixed sets with a variety of speeds will allow you to develop your top end speed, as well as your threshold speed. This is a great session for open water swimmers and triathletes who compete over longer distances.

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

  • 200m WU (75m Swim/25m fins Kick);
  • 2x 100m (25m fins Kick/50m Swim/25m fins Kick);
  • 2x 50m (Steady/Fast);
  • 8x 25m (alt Fast Start with Fast Finish) on :40;
  • 250m Moderate on 5:40;
  • 150m Fast on 4:00;
  • 2x 50m MAX on 1:20;
  • 100m easy choice;
  • 200m Moderate on 4:30;
  • 100m Fast on 2:40;
  • 2x 50m MAX on 1:20;
  • 100m CD (1,800m)

Option B

  • 200m WU (75m Swim/25m fins Kick);
  • 2x 100m (25m fins Kick/50m Swim/25m fins Kick);
  • 2x 50m (Steady/Fast);
  • 8x 25m (alt Fast Start with Fast Finish) on :35;
  • 2x
    • 250m Moderate on 5:00;
    • 150m Fast on 3:30;
    • 2x 50m MAX on :70;
    • 100m easy choice;
    • 200m Moderate on 4:00;
    • 100m Fast on 2:20;
    • 2x 50m MAX on :70;
  • 100m CD (2,800m)

Option C

  • 200m WU (75m Swim/25m fins Kick);
  • 2x 100m (25m fins Kick/50m Swim/25m fins Kick);
  • 2x 50m (Steady/Fast);
  • 8x 25m (alt Fast Start with Fast Finish) on :30;
  • 3x
    • 250m Moderate on 4:20;
    • 150m Fast on 3:00;
    • 2x 50m MAX on :60;
    • 100m easy choice;
    • 200m Moderate on 3:30;
    • 100m Fast on 2:00;
    • 2x 50m MAX on :60;
  • 100m CD (3,800m)

The Warm Up (WU) is the same for all three options. Use your fins for the first two sets within the Warm Up (WU). Start with 200m broken down as 75m swimming, then kick for 25m. Avoid using a kickboard for this kick, as demonstrated in the video below.

The next set within the overall Warm Up (WU) is two, 100m repetitions this time broken down as 25m kick, 50m swimming and then finishing with a further 25m kicking. Once again use your fins for this set and avoid using a kick board.

Take your fins off for the final set of the warm up, which is eight, 25m reps done on 40 seconds (Option A), 35 seconds (Option B) or 30 seconds (Option C). Alternate between odd numbered reps focusing on having a Fast start (you can even do a dive start if you wish), and swimming quickly to half way before cruising to the end of the rep. For the even numbered reps the focus will be on a fast finish, so cruise through to halfway, building your speed as you approach the halfway mark of the pool, then finish the rep strongly.

The main set involves one (Option A), two (Option B) or three (Option C) complete sets of the remaining sub-sets that follow (with the exception of the Cool Down (CD)).

The first sub-set is a 250m swim at a moderate pace. Once completed rest until the 5:40 (Option A), 5:00 (Option B) or 4:20 (Option C) mark after you started the rep.

Next up is a rep of 150m swum Fast. Once completed rest until the 4:00 (Option A), 3:30 (Option B) or 3:00 (Option C) mark after you started the rep.

The third sub-set is made up of two, 50m reps sprinting at max effort. Once completed rest until the 1:20 (Option A), 1:10 (Option B) or 1:00 (Option C) mark after you started the rep.

Next up is 100m of easy swimming, your choice of a non-freestyle stroke.

The fourth sub-set is a single 200m rep swum at a moderate pace. Once completed rest until the 4:30 (Option A), 4:00 (Option B) or 3:30 (Option C) mark after you started the rep.

Follow this with a Fast 100m rep. Once completed rest until the 2:40 (Option A), 2:20 (Option B) or 2:00 (Option C) mark after you started the rep.

The final sub-set is made up of two, 50m reps sprinting at max effort. Once completed rest until the 1:20 (Option A), 1:10 (Option B) or 1:00 (Option C) mark after you started the rep.

Once completed all of the above, Option A moves to the Cool Down (CD), Options B & C return to the first sub-set of the Main Set and continue to complete two (Option B) or three (Option C) complete main sets.

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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