Swim Session

Saturday Swim Session: Always Work On Your Technique

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

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

Option B

  • 400m WU Level II;
  • 12x 50m Drill/Swim;
  • 200m Level II;
  • 12x 50m Drill/Swim;
  • 200m Level II;
  • 12x 50m Drill/Swim;
  • 200m CD Level I-II (2,600m)

Option C

  • 800m WU Level II;
  • 16x 50m Drill/Swim;
  • 200m Level II;
  • 16x 50m Drill/Swim;
  • 200m Level II;
  • 16x 50m Drill/Swim;
  • 200m CD Level I-II (3,600m)

For the Warm Up (WU) start with a 200m swim (Option A), 400m (Option B), or 800m (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 (Option B) or sixteen (Option 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), thrice (Option B), or four times (Option C) 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 200m focusing on good technique prior to the next drill set.

Complete another two sets of drills (three sets total), with the same focus as the first set. Between sets swim a relaxed 200m focusing on good technique before the next drill set.

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

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