These split 1,000’s carry the basic structure of a endurance drop set and add some intervals. You will be both mentally and physically challenged by this session. This is the second of a series of three progressions. Mark Newton recommends that you complete this session weekly in weeks three, four, five and six of a nine week programme. This session is good for triathletes, as well as open water swimmers. It can also be a great addition during the off season for pool swimmers.
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 One-Hour Workouts – 50 Swim, Bike & Run Workouts For Busy Athletes written by Scott Molina, Mark Newton & Michael Jacques. This particular workout comes from Mark Newton.
Option A
- 600m WU;
- 2x 200m Mod 10RI;
- 400m Swim;
- 12x 50m (Build 1-4) 10RI;
- 200m Swim;
- 8x 100m Drill 10RI;
- 200m CD (3,200m)
Option B
- 800m WU;
- 200m Mod;
- 600m Swim;
- 2x 200m Mod 10RI;
- 400m Swim;
- 12x 50m (Build 1-4) 10RI;
- 200m Swim;
- 8x 100m Drill 10RI;
- 200m CD (4,200m)
Option C
- 1,000m WU;
- 800m Swim;
- 200m Mod;
- 600m Swim;
- 2x 200m Mod 10RI;
- 400m Swim;
- 12x 50m (Build 1-4) 10RI;
- 200m Swim;
- 8x 100m Drill 10RI;
- 200m CD (5,200m)
Within this workout each set is 1,000m total. The three options all have a different number of sets. Option C having the most and longest workout. Option B 1,000m or one set less, and Option A a further 1,000m and one set less again. Effectively it is the same workout but Option B starts with the second 1,000m set and Option A starts with the third 1,000m set.
Start the workout with a Warm Up (WU) made up of 1,000m for Option A.
The second set is split as 800m aerobic swim (which is the Warm Up (WU) for Option B), followed my a 200m swim at moderate pace. Take a ten second Rest Interval (RI) between reps.
The next set is 600m aerobic swimming (which is the Warm Up (WU) for Option A), followed by two, 200m reps of moderate paced swimming taking a ten second Rest Interval (RI) between reps.
The following set is made up of a 400m aerobic swim followed by twelve, 50m reps building your pace over each block of four reps. Your first rep (as well as fifth and ninth rep) should be swum at a moderate pace. Your second (as well as sixth and tenth) rep at a fast pace. Your third (and seventh and eleventh) rep at a faster pace. Your fourth (eighth and final) rep at your fastest pace. Take a ten second Rest Interval (RI) between reps.
The final set is made up of a 200m aerobic swim, followed by eight, 100m reps of drill – for a total of 1,000m within the set. Complete the following drills twice through taking a ten second Rest Interval (RI) between reps.
- Kick On Side (left side)
- Kick On Side (right side)
- 6/1/6
- 6/3/6
For the Cool Down (CD) swim 200m. 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.
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One-Hour Workouts is a collection of 50 swim, bike, and run workouts from top triathlon coaches that anyone can fit into a lunch hour–including warm-up and cool-down.
If they could, most endurance athletes would love to set aside more time for training. But work, family, and real life too often get in the way of the cardinal rule for endurance athletes: never miss a workout.
One-Hour Workouts is the perfect solution for athletes who are pressed for time. These 50 workouts are tightly focused so that athletes can get a quality training session in just one hour. Athletes can choose from base, tempo, or speed workouts in each sport to match their training plan’s goal for the day.
Former professional triathlete Scott Molina (The Terminator), Mark Newton, and Michael Jacques give athletes smart workouts that will complement their existing training and keep season goals on track even in the busiest of weeks.