Saturday Swim Session – Time For Some Drills

The greater your efficiency in the water, the faster you can swim for less effort. Including swimming drills in your training regularly will enhance your technique and form. It is great for master’s swimmers as well as open-water swimmers and triathletes.

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;
  • 12x 25m Drill;
  • 100m Level II;
  • 12x 25m Drill;
  • 100m Level II;
  • 12x 25m Drill;
  • 200m CD Level I-II (1,700m)

Option B

  • 600m WU Level II;
  • 16x 25m Drill;
  • 200m Level II;
  • 16x 25m Drill;
  • 200m Level II;
  • 16x 25m Drill;
  • 200m CD Level I-II (2,400m)

Option C

  • 1,000m WU Level II;
  • 20x 25m Drill;
  • 200m Level II;
  • 20x 25m Drill;
  • 200m Level II;
  • 20x 25m Drill;
  • 200m CD Level I-II (3,100m)

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 twelve (Option A), sixteen (Option B) or twenty (Option C) 25m repetitions of Drill. Feel free to use fins whilst doing this set.  Do the drills below three times (Option A), four times (Option B) or four (Option C) times through:

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

Swim a relaxed 100m (Option A) or 200m (Options B & C) focusing on good technique prior to the next drill set.

Complete two more sets of drills, with the same focus as the first set. Repeat the relaxed swim between sets again.

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 and 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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