Swim Session

Saturday Swim Session: Threshold Swim To Boost Your Fitness

When you are time poor, doing high quality efforts with minimal rest time will bring on your fitness qwikly. This session is designed for athletes with limited time to train and it adapts to the time available for you to train, as well as your own ability and is perfect to fit with in a lunch break. This session is great for triathletes, as well as open water swimmers with limited time to train. 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 an article by Paul Ryman & Ralph Hydes in the October 2010 issue of Triathlon Plus Magazine.

  • 400m WU;
  • 10-15x 100m 10-15RI;
  • 200m CD

Start the session with a Warm Up (WU) of 400m. During the warm-up feel free to stop and stretch as needed.  It doesn’t need to be a continuous swim.

The main set is made up of between ten and fifteen 100m reps (over the coming weeks do this session weekly but add an additional two reps, you should be able to build to between 20 & 30 depending on your pace within a 45 minute session). Take a ten to fifteen second Rest Interval (RI) after each rep.

Ensure you leave enough time to complete a Cool Down (CD) swim of 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.

Faster 1,500m

Get my 4 weeks to a Faster 1,500m Training Plan with 25% off

As you follow the programme you will find yourself swimming 1,500m faster. Now whether that is a PB or not will depend on how fast you have swum in the past, but it will definitely be faster at the end of the 4 weeks than it is now. With this programme people improve on average nearly 2 minutes, with some people improving by over 10%.

Designed for triathletes who have limited time to train but can squeeze two short 2km sessions in each week. The primary goal of this training plan is to prepare you to swim 1,500m faster than you did at the start of the programme.

Starting whenever you want, this plan starts off with a 1,500m Time Trial and then sets your intensity for the following few weeks so it will work regardless of what your ability is. Each week involves swimming two 2km sessions, with space in the programme for you to complete running and cycle training as well.

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

Prior to using this plan, you should be able to complete a 1,500 metres continuous swim, 2,000 metres total within a workout.

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.

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