A mixed Interval swim provides a range of intensities in order to enhance your fitness. This session is good for triathletes, as well as open-water swimmers.
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 more excellent than 3,000m.
These workouts come from Matt Fitzgerald and David Warden‘s book 80/20 Triathlon.
Option A
- 500m W/U;
- 5x 100m 15RI;
- 250m Swim;
- 10x 25m 10RI;
- 250m C/D (1,750m)
Option B
- 500m W/U;
- 5x 200m 15RI;
- 250m Swim;
- 10x 25m 10RI;
- 500m C/D (2,500m)
Option C
- 500m W/U;
- 5x 200m 15RI;
- 250m Swim;
- 10x 25m 10RI;
- 500m Swim;
- 500m C/D (3,000m)
For the Warm Up (WU) start with a 500m swim. During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
The first set is made up of five reps of 100m (Option A) or 200m (Options B & C), take a fifteen second Rest Interval (RI) after each rep.
Next up swim a 250m continuous swim.
Follow that with a set of ten, 25m reps with a ten second Rest Interval (RI) between each rep.
If you are doing Option C prior to the Cool Down swim another 500m continuous swim.
For the Cool Down (CD) swim 250m (Option A) or 500m (Options B & C). 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.
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Prior to using these plans, you should be able to complete swim sessions of 600m in distance.
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