As you move towards the most significant event of the season it is important to taper your training, decreasing volume but maintaining the intensity in the final period. This session is good for triathletes, as well as open water 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. This weeks workouts are a little shorter due to the intent that this workout is included in the taper week.
The inspiration for today’s workout comes from an article by Sara McLarty in the October 2017 issue of Triathlete Magazine.
Option A
- 200m WU;
- 4x 50m (25m K/25m swim) 15RI;
- 200m (no walls, every 2nd 25m Tarzan Drill);
- 4x 50m on 15RI;
- 200m Pull;
- 4x 50m (25 non-F/S / 25m F/S) 15RI; (1,200m)
Option B
- 300m WU;
- 6x 50m (25m K/25m swim) on 1:10;
- 200m (no walls, every 2nd 25m Tarzan Drill);
- 4x 100m on 2:30;
- 200m Pull;
- 6x 50m (25 non-F/S / 25m F/S) on 60;
- 100m CD (1,800m)
Option C
- 300m WU;
- 8x 50m (25m K/25m swim) on 60;
- 300m (no walls, every 3rd 25m Tarzan Drill);
- 6x 100m on 1:50;
- 300m Pull;
- 8x 50m (25 non-F/S / 25m F/S) on 60;
- 100m CD (2,400m)
Start the workout with a Warm Up (WU) made up of 200m for Option A and 300m for Options B & C.
The first set is made up of four (Option A), six (Option B) or eight (Option C) reps of 50m total each rep. These are made up of 25m Kicking (avoid using a kick board as demonstrated in the video below) and 25m swimming. For Option A take a fifteen second Rest Interval (RI), for Option B start each rep 1:10 after the previous rep and for Option C start each rep every 60 seconds.
Follow the set of 50s, swim a 200m (Options A & B) or 300m (Option C). Avoid turning pushing off the wall by turning prior to and without touching the wall. Every second 25m (Options A & B) or every third 25m (Option C) is swum as Tarzan drill
Next up is a set of four, 50m reps with fifteens econds Rest Interval (RI) for Option A. Option B has a set of four, 100m reps swum start each rep every 2:30. And Option C has a set of six, 100m reps swum start each rep every 1:50.
Next is a single set of 200m (Options A & B) or 300m (Option C) swum using a Pull Buoy.
Finish with a set of four (Option A), six (Option B) or eight (Option C) reps of 50. Swim these as 25m non-freestyle and 25m freestyle. For Option A take a 15 second Rest Interval (RI) and use this set as your Cool Down (CD). Options B & C swim starting each rep every 60 seconds.
For the Cool Down (CD) for Options B & C 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.
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