Stamina can be built by swimming a large number of short reps with shorter reps. 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
- 800m W/U;
- 8x 25m Drill;
- 8x 50m Swim on ½T+10sec;
- 200m C/D (1,600m)
Option B
- 1,000m W/U;
- 8x 25m Drill;
- 20x 50m Swim on ½T+10sec;
- 200m C/D (2,400m)
Option C
- 1,200m W/U;
- 16x 25m Drill;
- 30x 50m Swim on ½T+10sec;
- 200m C/D (3,300m)
For the Warm Up (WU) start with a 800m (Option A), 1,000m (Option B) or 1,200m (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 set. There are eight (Options A & B) or sixteen (Option C) 25m repetitions. Feel free to use fins whilst doing this set. Do the drills below twice (Options A & B) or four times (Option C) through:
The main set is made up of eight (Option A), twenty (Option B) or thirty (Option C) 50m reps swum starting each rep on half your T-Time plus ten seconds. For example, if your T-Time was 2:00, you would start each rep every 1:10 (½ x 2:00 + 10 sec). Read more about T-Times below:
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 Busy Triathletes 12 week Base Building Swim Training Plan with 25% off
As you improve your swimming during your winter base building, you will have accomplished something very special.
Designed for INTERMEDIATE Triathletes who are looking to improve their swimming during their base building phase and/or have limited time to train, the primary goal of this training plan is to prepare you to further develop your efficiency.
Lasting 12 weeks long, this plan progresses through phases to build you to your peak performance. Each week contains 3x swims and a flexibility session. Each session is no longer than 2,500m and is perfect for the time-crunched triathlete and is also suitable for Ironman 70.3 athletes that don’t have much time to train. Although not necessary, I recommend tracking your training with a Garmin multisport device like the Fenix 5 or Forerunner 735 or 945.
When purchasing, use the discount code “web25” to claim your 25% discount.
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.
When purchasing, use the discount code “web25” to claim your 25% discount.