Stamina and Endurance are essential for a number of reasons. If you are a triathlete or open-water swimmer these traits are useful for the duration of your event. But more so if you are a Master’s Swimmer targeting a shorter pool-based event they provide 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 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;
- 3x 500m Level II 20RI;
- 200m CD Level I-II (1,900m)
Option B
- 400m WU Level II;
- 4x 500m Level II 20RI;
- 200m CD Level I-II (2,600m)
Option C
- 800m WU Level II;
- 5x 500m Level II 20RI;
- 200m CD Level I-II (3,500m)
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.
The main set includes three (Option A), four (Option B), or five (Option C) reps of 500m swum at Level II. Take a 20-second Rest Interval (RI) after each rep.
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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