Swim Session

Saturday Swim Session – 100/50 Test

Assessing your performance regularly during your training gives you an indication of your current ability and you can compare it to your previous performance and see how much you have improved. Use this session to assess your current level of performance. It is great for master’s 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 greater than 3,000m.

Read this article here for an explanation of Swim Intensity.

Option A

  • 400m WU Level II;
  • 8x 50m Drill/Swim;
  • 4x 100m 90RI;
  • 200m Swim Level I-II;
  • 4x 50m 90RI;
  • 200m CD Level I-II (1,800m)

Option B

  • 600m WU Level II;
  • 12x 50m Drill/Swim;
  • 5x 100m 90RI;
  • 200m Swim Level I-II;
  • 5x 50m 90RI;
  • 200m CD Level I-II (2,150m)

Option C

  • 1,000m WU Level II;
  • 12x 50m Drill/Swim;
  • 6x 100m 90RI;
  • 400m Swim Level I-II;
  • 8x 50m 90RI;
  • 200m CD Level I-II (3,200m)

For the Warm Up (WU) start with a 400m swim (Option A), 600m (Option B) or 1,000m (Option C) at Level II. 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 (Option A), twelve (Options B & 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 (Option A), three times (Options B & C) through:

  1. Kick On Side (KOS) left side 
  2. Kick On Side (KOS) right side 
  3. 6/1/6 
  4. 6/3/6

The main set includes a set of four (Option A), five (Option B) or six (Option C) 100m reps. Aim to swim these progressively faster and then aim to swim the last two to three reps at your MAX speed and see what you can swim as your fastest rep. Take a 90 second Rest Interval (RI) between reps to maximise your recovery.

Prior to the next sprint set swim a 200m (Options A & B) or 300m (Option C) nice and easy at Level I-II. Feel free to take some breaks and stretch, as well as using other swim strokes. This set is a recovery effort and should be done at nothing higher than Level II.

The next set is made up of four (Option A), five (Option B), or eight (Option C) 50m reps. Aim to swim these progressively faster and then aim to swim the last two to three reps at your MAX speed and see what you can swim as your fastest rep. Take a 90-second Rest Interval (RI) between reps to maximise your recovery.

For the Cool Down (CD) swim 200m. Unlike the previous sets which have to be freestyle, the Cool Down (CD) (like the Warm Up (WU)) 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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