To be an elite-level triathlete you need an exceptional aerobic base. Miles Stewart was well-known as an elite triathlete in the 1990s and into the 2000s. He had an exceptional aerobic base, built by consistent training and a large volume combined with speed. The focus of this session was developing his aerobic base. This session is good for triathletes, as well as open-water swimmers.
This week I’ll take you through what Miles Stewart did, in a fortnight’s time I’ve modified the workout for us mere mortals to be able to complete with the normal three options I publish.
Each Saturday I will post a Swim Session, and 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 this workout comes from an article titled A Week In Paradise with Col Stewart from Triathlon Sports Magazine January/February 2001 edition. Col Stewart was the father and coach of Miles Stewart (1991 ITU World Champion and 2002 Commonwealth Games Silver Medalist).
- 400m W/U;
- 400m K;
- 400m medley (change strokes every 25m);
- 1,000m pull;
- 8x 400m at 5:30;
- 1,000m K;
- 6 sets of
- 4x 50m (straight arm, kick, fists)
- 200m C/D (7,800m)
For the Warm Up (WU) start with a 400m swim. During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
Extend the Warm Up (WU) with a further 400m of kicking. My preference is to do this without a kickboard and using fins.
The final set within the Warm Up (WU) is a further 400m made up of medley swimming changing strokes every 25m. Start with Butterfly, then Backstroke, then breaststroke and then freestyle. Complete this four times through for a total of 400m.
Next up is 1,000m utilising a pull buoy, focusing on using a long even glide with bilateral breathing.
The main set is eight, 400m reps starting each rep every 5:30.
Follow this with 1,000m kicking as above.
Last up complete six sets of 4x 50m drills. The three drills listed in the article are straight-arm swimming, kick, and fist swimming, and round out the set with the fourth rep being straight swimming.
For the Cool Down (CD) swim 100m. 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.
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