Swim Session

Saturday Swim Session: Hansen & Hansen’s Distance Free 3

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 with stamina. There are some progressive paces used to build your fitness. 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. This weeks sessions are a little longer than normal…..challenge yourself and enjoy.

The inspiration for today’s workout comes from Workouts In A Binder – For Swimmers, Triathletes and Coaches written by Nick and Eric Hansen.

Option A

  • 300m WU;
  • 100m Scull;
  • 200m Choice;
  • 100m Scull;
  • 100m Choice;
  • 100m Scull;
  • 3x 200m (Build 1-3) 20RI;
  • 200m Fast 60RI;
  • 2x 200m (Build 1-2) 20RI;
  • 200m Fast 60RI;
  • 200m Easy 60RI;
  • 200m Fast;
  • 400m CD (3,100m)

Option B

  • 300m WU;
  • 100m Scull;
  • 200m Choice;
  • 100m Scull;
  • 100m Choice;
  • 100m Scull;
  • 4x 200m (Build 1-4) 20RI;
  • 200m Fast 60RI;
  • 3x 200m (Build 1-3) 20RI;
  • 200m Fast 60RI;
  • 2x 200m (Build 1-2) 20RI;
  • 200m Fast 60RI;
  • 200m Easy 60RI;
  • 200m Fast;
  • 400m CD (4,100m)

Option C

  • 300m WU;
  • 100m Scull;
  • 200m Choice;
  • 100m Scull;
  • 100m Choice;
  • 100m Scull;
  • 5x 200m (Build 1-5) 20RI;
  • 200m Fast 60RI;
  • 4x 200m (Build 1-4) 20RI;
  • 200m Fast 60RI;
  • 3x 200m (Build 1-3) 20RI;
  • 200m Fast 60RI;
  • 2x 200m (Build 1-2) 20RI;
  • 200m Fast 60RI;
  • 200m Easy 60RI;
  • 200m Fast;
  • 400m CD (5,300m)

Start the workout with a Warm Up (WU) by swimming 300m. Followed by 100m sculling, then 200m swimming with your choice of stroke. Next up is another 100m of sculling, then 100m of swimming your choice of stroke. Finish the Warm Up (WU) with a final 100m of sculling.

Option C has an extra couple of sets compared with Option B which in turn has an extra couple of sets compared to Option A.

Option C starts with a set of five, 200m reps. Build your pace each rep getting qwikker each rep up to about 85% effort for your fifth rep. Take a twenty second Rest Interval (RI) between reps. Your next set is to swim 200m as fast as you can. Take a 60 second Rest Interval (RI) after the Fast rep.

Option B starts with the next set, which is a set of four, 200m reps. Build your pace each rep getting qwikker each rep up to about 85% effort for your fourth rep. Take a twenty second Rest Interval (RI) between reps. Your next set is to swim 200m as fast as you can. Take a 60 second Rest Interval (RI) after the Fast rep.

Option A starts with the next set, which is a set of three, 200m reps. Build your pace each rep getting qwikker each rep up to about 85% effort for your third rep. Take a twenty second Rest Interval (RI) between reps. Your next set is to swim 200m as fast as you can. Take a 60 second Rest Interval (RI) after the Fast rep.

Next up is a set of two, 200m reps. Build your pace each rep getting qwikker each rep up to about 85% effort for your second rep. Take a twenty second Rest Interval (RI) between reps. Your next set is to swim 200m as fast as you can. Take a 60 second Rest Interval (RI) after the Fast rep.

Next up is a single 200m rep, swum nice and easy with a minute Rest Interval (RI). Finish with a fast 200m rep.

For the Cool Down (CD) swim 400m. 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.

Get my 8 week Swim Fitness Builder Training Plan with 25% off

This programme will build your swimming fitness and develop your confidence and speed in the water even more.

Designed for Beginner & Intermediate triathletes and swimmers who are looking to improve their swimming fitness.

Being 8 weeks in duration, this plan progresses you from being comfortable completing sessions between 600 & 800m in distance through to 1,600m in distance over the 8 weeks. This programme has 3 swim sessions and a flexibility session each week.

When purchasing, use the discount code “web25” to claim your 25% discount.

Prior to using these plans, you should be able to complete swim sessions of 600m in distance.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.

When purchasing, use the discount code “web25” to claim your 25% discount.

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.

You won’t find a more useful or durable swimming book. These waterproof pages are made to be used and abused on the pool deck, and oversize flat will hold the workouts upright for easier viewing.

Thousands of swimmers and triathletes have used the original workouts in a binder to strengthen the strokes and improve the times. And Nick and Eric Hansen deliver 100 new workouts that incorporate a full range of strokes, drills, and skill building to help you develop more power, endurance, and speed. Athletes can choose between a standard “A workout” and a modified “B workout“, for those with less time or stamina.

Regardless of experience or ability, you’ll enjoy the variety packed into these pages and the unique training plans that help put it together.

Nick Hanson is a former US national team swimming coach University of Wisconsin head coach and University of Arizona assistant coach. Currently, he coaches master swimmers in Loveland, Colorado.

Eric Hanson has national and international experience as an athlete in a coach of the US national team. He served as assistant coach of the 2003 Pan-American games US team and head coach of the 2002 short course world championships. Now as the head coach at the University of Wisconsin, he oversees both men’s and women’s swim programs.

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