Building your ability to sustain your threshold pace in a swim is an important capability for triathletes and open-water swimmers. These sessions further develop that ability by progressing the intensity as you work through the workout, but maintaining the Rest Interval (RI). The session gets tougher, as you work through it. This session will benefit triathletes of all distances, as well as other open-water 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.
The inspiration for these workouts comes from an article by Steve Tarpinian in an old issue of Triathlete.
Option A
- 500 WU;
- 12x 25 Drill;
- 3x 200 Build 1-3, 20RI;
- 300 CD (1,400)
Option B
- 800 WU;
- 16x 25 Drill;
- 4x 200 Build 1-4, 20RI;
- 300 CD (2,300)
Option C
- 1,000 WU;
- 20x 25 Drill;
- 6x 200 Build 1-3, 20RI;
- 300 CD (3,000)
For the Warm Up (WU) start with a 500m swim (Option A), 800m (Option B), or 1,000m (Option C). During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
Follow this with a set of drills. Option A completes twelve, 25m reps of drills (three times through the four drills below). Option B completes sixteen, 25m reps of drills (four times through the four drills below). Option C completes twenty, 25m reps of drills (five times through the four drills below). Take a pause of about ten seconds after each drill. It’s a chance to grab a drink, review the programme, and think about the next drill you will do. If you need 15-20 seconds or longer you are welcome to take it because the rest duration isn’t physiologically critical to the aim of this set. Having a quick break is neurologically critical though, so make sure you don’t just roll straight from one rep to the next.
- Kick On Side (KOS) – left-hand side
- Kick On Side (KOS) – right-hand side
- 6/1/6
- 6/3/6
The main set is made up of a series of 200m reps with a 20-second Rest Interval (RI). Option A completes three reps building your pace each rep, the second is faster than the first and the third is faster than the second. Option B completes four reps building your pace each rep, the second is faster than the first the third is faster than the second, fourth rep is faster than the third. Option C completes six reps building 1-3. The second is faster than the first and the third is faster than the second. The fourth rep is similar to the first rep, the fifth rep is faster than the fourth and the sixth rep is faster than the fifth.
For the Cool Down (CD) swim 300m. 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.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) files for this workout for FREE
Get my 12-week Beginner Sprint Triathlon Training Plan with 25% off
When you cross the finish line of your triathlon, you will have swum, biked, and run to success.
Designed for beginner triathletes targeting a sprint distance race, the primary goal of this training plan is to prepare you to Swim, Bike, and Run faster during YOUR event.
Starting 12 weeks before the YOUR event, this plan progresses through phases to build you to your peak performance. Each week contains two swim sessions. You will build up to 2,550 metres swimming in a single session so you can get the sessions done quickly. Cycling-wise you’ll build through to a single 2-hour session in the weekend and a long run mid-week of an hour and a half. I recommend using a swimming monitor (eg. Garmin Forerunner 735, 920, or 935) to track your sessions in the pool, as well as cycling with power and running utilising pace.
When purchasing, use the discount code “web25” to claim your 25% discount.
Prior to using this plan, you should be able to:
- Complete a swim of 800 meters or yards continuously, and 1,700 metres or yards total within a workout;
- Ride for 60 minutes comfortably; and
- Run for 45 minutes continuously.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.
When purchasing, use the discount code “web25” to claim your 25% discount.