Swim Session

Saturday Swim Session – Stamina Is The Key

Stamina and Endurance are essential for a number of reasons. If you are a triathlete or open water swimmer this is useful for the duration of your event. But more so if you are a Master’s Swimmer targeting a shorter pool-based event is that provides the base fitness on which to build your speed as part of a periodised swimming plan. This session 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 after a workout between 1,000 & 2,000 metres. Option B is for swimmers after a workout between 2,000 & 3,000m and Option C will be more excellent than 3,000m.

Read this article here for an explanation of Swim Intensity.

Option A

  • 400m WU Level II;
  • 4x 50m Drill/Swim;
  • 800m Level II;
  • 200m CD Level I-II (1,600m)

Option B

  • 1,000m WU Level II;
  • 4x 50m Drill/Swim;
  • 1,000m Level II;
  • 200m CD Level I-II (2,400m)

Option C

  • 1,000m WU Level II;
  • 4x 50m Drill/Swim;
  • 2,000m Level II;
  • 200m CD Level I-II (3,400m)

For the Warm Up (WU) start with a 400m swim (Option A), and 1,000m (Option B & 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 four 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:

  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 single rep of 800m (Option A), 1,000m (Option B) or 2,000m (Option C) swim continuously without stopping.

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 in achieving their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.

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Download the Garmin (.FIT) files for this workout for FREE

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