Continuous swims are very beneficial for triathletes and open-water swimmers. This session minimises the monotony of just swimming up and down staring at the black line.
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.
The inspiration for these workouts comes from an article by Doug Stern in an old issue of Triathlete from August 1996. I don’t know who Julie is, whether she is a fictitious athlete utilised by Doug for the purposes of the article or an actual triathlete.
Option A
- 2,000m swam as 75m moderate, 25m sprint
Option B
- 3,000m swam as 75m moderate, 25m sprint
Option C
- 4,000m swam as 75m moderate, 25m sprint
The concept of this workout is relatively simple. Swim for three lengths and then sprint every fourth lap and repeat until you’ve completed the scheduled distance. You will repeat the process twenty times for Option A, thirty times for Option B, and forty times for Option C assuming you are in a 25m pool.
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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Prior to using this plan, you should be able to swim 400 metres or yards continuously, 1,500 metres or yards total within a workout.
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