Build your ability to maintain a high threshold pace by sets of 100m with short rests. 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.
Option A
- 400m W/U;
- 8x 50m (25m Drill/25m Swim);
- 10x 100m Swim, 20sec RI;
- 200m C/D (2,000m)
Option B
- 600m W/U;
- 8x 50m (25m Drill/25m Swim);
- 16x 100m Swim, 20sec RI;
- 200m C/D (2,800m)
Option C
- 800m W/U;
- 12x 50m (25m Drill/25m Swim);
- 20x 100m Swim, 20sec RI;
- 200m C/D (3,600m)
For the Warm Up (WU) start with a 300m (Option A), 800m (Option B) or 1,600m (Option C) swim. 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 drill/swim set. There are eight (Options A & B) or twelve (Option C) 50m repetitions made up of 25m Drill, then straight into 25m normal swimming. Feel free to use fins whilst doing this set. Do the drills below twice (Options A & B) or thrice (Option C) times through:
The main set is made up of ten (Option A), sixteen (Option B) or twenty (Option C) 100m reps swum as fast as you can with only a short 20-second Rest Interval (RI).
For the Cool Down (CD) swim 200m. 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.
Get my 20 week Intermediate Swim Fitness 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 20 weeks in duration, this plan progresses through phases to build you to your peak performance.
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 1,500m 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.