Swimming at high intensity will enhance your VO2 Max. As your VO2 Max improves, you will be able to swim faster, and you’ll be able to swim more effectively at lower intensities. 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 Alison Freeman of NYX Endurance on Triathlete.com. You can read the article here.
Option A
- 200 WU;
- 6x 50 Drill;
- 4x
– 25 H 5RI;
– 25 H 5RI;
– 25 E 10RI;
– 100 E Bk / F/S - 4x
– 100 H 10RI;
– 50 E 10RI;
– 100 E Bk / F/S; - 4x
– 50 H 10RI;
– 25 E 10RI; - 100 CD (2,000)
Option B
- 400 WU;
- 6x 50 Drill;
- 6x
– 25 H 5RI;
– 25 H 5RI;
– 25 E 10RI;
– 100 E Bk / F/S - 4x
– 100 H 10RI;
– 50 E 10RI;
– 100 E Bk / F/S; - 4x
– 75 H 10RI;
– 25 E 10RI; - 100 CD (2,450)
Option C
- 400 WU;
- 6x 50 Drill;
- 6x
– 25 H 5RI;
– 25 H 5RI;
– 25 E 10RI;
– 100 E Bk / F/S - 4x
– 150 H 10RI;
– 50 E 10RI;
– 100 E Bk / F/S; - 5x
– 100 H 10RI;
– 25 E 10RI; - 100 CD (3,000)
For the Warm Up (WU) start with a 200m swim (Option A), or 400m (Options B & 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. Complete six reps of 50m. 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. Complete each drill once.
- Kick On Side (KOS) – left-hand side
- Kick On Side (KOS) – right-hand side
- 6/1/6
- 6/3/6
- Popov
- Broken Arrow
The Primer Set is made up of four (Option A) or six (Options B & C) sets. Each set includes four reps. The first two reps are 25m swum hard, with only five seconds of Rest Interval (RI). The third rep is 25m swum easily and followed by ten seconds of Rest Interval (RI). The final rep is 100m long and alternates between backstroke and freestyle.
There are two main sets.
The first main set is completed four times. There are three reps in these sets. The first rep is 100m (Options A & B) or 150m (Option C) and is swum at a hard intensity. Follow this with a ten second Rest Interval (RI). The second rep is an easy 50m, also with a ten-second Rest Interval (RI). The final rep is 100m long and alternates between backstroke and freestyle.
The second main set is completed four (Options A & B) or five (Option C) times. These are made up of two reps. The first rep is a hard 50m (Option A), 75m (Option B), or 100m (Option C), with a ten-second Rest Interval (RI). This is followed by a second rep of 25m (Options A & B) or 50m (Option C).
For the Cool Down (CD) swim 100m. 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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