Building your ability to sustain your endurance 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 solid pace. 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;
- 8x 25 K 10RI;
- 3x 400 20RI;
- 200 CD (2,000)
Option B
- 200 WU;
- 8x 25K 10RI;
- 2 sets
- 3x 400 20RI;
- 60RI between sets;
- 200 CD (3,000)
Option C
- 400 WU;
- 10x 25K 10RI;
- 3 sets
- 3x 300 15RI;
- 30RI between sets;
- 400 CD (3450)
For the Warm Up (WU) start with a 200m (Options A & B) or 400m (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 eight (Options A & B) or ten (Option 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 one (Option A), two (Options B & C) sets of three (Options A & B) or four (Option C), 400m repetitions. Swim these as fast as you can maintain with only twenty seconds Rest Interval (RI) after each rep. Take a further minute Rest Interval (RI) after each set.
For the Cool Down (CD) swim 200m (Option A & B) or 400m (Option 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 (CD).
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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