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 your fitness by completing reps at a fast pace that you can sustain. 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 a training plan promoted by Tour de Cure, an Australian charity raising funds for Cancer Research.
Option A
- 200 WU;
- 6x 25 K 10RI;
- 3x
- 4x 100 10RI;
- 30RI between sets;
- 200 CD (1,750)
Option B
- 400 WU;
- 10x 25 K 10RI;
- 4x
- 4x 100 10RI;
- 30RI between sets;
- 400 CD (2,650)
Option C
- 800 WU;
- 10x 25 K 10RI;
- 5x
- 4x 100 10RI;
- 30RI between sets;
- 400 CD (3,450)
For the Warm Up (WU) start with a 200m swim (Option A), 400m (Option B), or 800m (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 kick set. Complete six (option A) or ten (Options B or C), 25m repetitions kicking. Use your fins for this and avoid using a kick board, as demonstrated in the video below.
For the main set there are three (Option A), four (Option B) or five (Option C) sets of four, 100m repetitions. Swim these as fast as you can maintain with only ten seconds Rest Interval (RI) after each rep. Take a further 30 seconds Rest Interval (RI) after each set.
For the Cool Down (CD) swim 200m (Option A) or 400m (Options B & C). 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
🏊♀️🏊♂️ Dive Into Fitness with the 12-Week “Fitness Swimming Training Plan”!
Ready to take your swimming to the next level? 🌊 Whether you’re looking to improve your endurance, technique, or overall fitness, this plan is tailored for intermediate swimmers like you!
What’s in the Plan?
✅ 3 structured swim workouts per week
📏 Distances ranging from 2,000m to 3,000m
📈 Build endurance, power, and technique over 12 weeks
Exclusive Benefits:
🌟 Join a private community of like-minded athletes for motivation and support 🤝
🗣️ Access fortnightly coaching calls with Coach Ray to get expert guidance and have your questions answered
🎯 Why Choose This Plan?
✔️ Expert-designed program for optimal results
✔️ Supportive community to keep you on track
✔️ Coaching calls to fine-tune your performance
Don’t wait—transform your swimming fitness today! 🌊 Sign up now and join a community of swimmers who are as dedicated as you are!
💪 Let’s make those laps count! 🏊♀️🏊♂️
