Testing yourself with max efforts is a great way to develop your speed with an appropriate training stimulus. This is a great session for triathletes and open water swimmers to do to build their 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 an article by Colin Izzard in the April 2007 issue of Triathlete. I’ve taken Colin’s session and adapted it for the other options.
Option A
- 200m WU;
- 8x 50m (25m Drill/25m Swim);
- 2x 100m All Out 1:1 W:R;
- 100m (25m Drill/25m Swim);
- 4x 50m All Out 1:1 W:R;
- 100m (25m Drill/25m Swim);
- 8x 25m All Out 1:1 W:R;
- 100m (25m Drill/25m Swim);
- 200m CD (1,700m)
Option B
- 400m WU;
- 8x 50m (25m Drill/25m Swim);
- 2x 100m All Out 1:1 W:R;
- 100m (25m Drill/25m Swim);
- 4x 50m All Out 1:1 W:R;
- 100m (25m Drill/25m Swim);
- 8x 25m All Out 1:1 W:R;
- 100m (25m Drill/25m Swim);
- 4x 50m All Out 1:1 W:R;
- 100m (25m Drill/25m Swim);
- 200m CD (2,200m)
Option C
- 400m WU;
- 8x 50m (25m Drill/25m Swim);
- 2x 100m All Out 1:1 W:R;
- 100m (25m Drill/25m Swim);
- 4x 50m All Out 1:1 W:R;
- 100m (25m Drill/25m Swim);
- 8x 25m All Out 1:1 W:R;
- 100m (25m Drill/25m Swim);
- 4x 50m All Out 1:1 W:R;
- 100m (25m Drill/25m Swim);
- 2x 100m All Out 1:1 W:R;
- 100m (25m Drill/25m Swim);
- 400m CD (2,700m)
Start the session with a Warm Up (WU) of 200m (Option A), 400m (Options B & C). During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
Next up is a set of drill work. Complete eight repetitions of 25m Drill followed immediately by 25m swimming, all with fins on. Complete two cycles through the following list of drills:
The main set starts with two reps of 100m. Swim these at your best pace, all out efforts for both reps. Rest for the same duration that you worked for. I.E. if it takes you 90 seconds to swim the 100m, rest for 90 seconds prior to commencing the next rep. If it takes you 2:30 to swim the 100m all out, take a 2:30 Rest Interval (RI).
Next up is 100m where you alternate between 25m drill and 25m swimming. Feel free to use fins and use KoS for these two drills (one on your left and once on your right).
The next set is made up of four, 50-metre reps. Swim these at all out effort. Rest for the same duration that you worked for. I.E. if it takes you 45 seconds to swim the 50m, rest for 45 seconds prior to commencing the next rep. If it takes you 1:15 to swim the 50m all out, take a 1:15 Rest Interval (RI).
Next up is 100m where you alternate between 25m drill and 25m swimming. Feel free to use fins and use 6/1/6 for these two drills.
The following set is made up of eight, 25-metre reps. Swim these at all out effort. Rest for the same duration that you worked for. I.E. if it takes you 22 seconds to swim the 25m, rest for 22 seconds prior to commencing the next rep. If it takes you 40 seconds to swim the 25m all out, take a 40 second Rest Interval (RI).
Next up is 100m where you alternate between 25m drill and 25m swimming. Feel free to use fins and use 6/3/6 for these two drills. This completes the workout for Option A, who jumps to the Cool Down at this point.
For Options B & C the next set is made up of four, 50-metre reps. Swim these at all out effort. Rest for the same duration that you worked for. I.E. if it takes you 45 seconds to swim the 50m, rest for 45 seconds prior to commencing the next rep. If it takes you 1:15 to swim the 50m all out, take a 1:15 Rest Interval (RI).
Next up is 100m where you alternate between 25m drill and 25m swimming. Feel free to use fins and use Popov Drill for these two drills. This completes the workout for Option B, who jumps to the Cool Down at this point.
For Option C the workout continues with two reps of 100m. Swim these at your best pace, all out efforts for both reps. Rest for the same duration that you worked for. I.E. if it takes you 90 seconds to swim the 100m, rest for 90 seconds prior to commencing the next rep. If it takes you 2:30 to swim the 100m all out, take a 2:30 Rest Interval (RI).
Next up is 100m where you alternate between 25m drill and 25m swimming. Feel free to use fins and use Broken Arrow for these two drills.
The Cool Down (CD) consists of 200m (Options A & B) or 400m (Option C). Unlike the previous sets which have to be freestyle, the cooldown (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.
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Prior to using this plan, you should be able to swim 1,500 meters or yards continuously, 1,800 metres or yards total within a workout.
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