Build your top end speed with some shorter, faster reps pays dividends, not just with your speed but also your overall fitness. 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
- 400 WU;
- 10x 25K 10RI;
- 2 sets of:
- 8x 50 Build 1-4 15RI;
- 50 Bk 30RI;
- 400 CD (1,950)
Option B
- 400 WU;
- 10x 25K 10RI;
- 3 sets of:
- 8x 50 Build 1-4 15RI;
- 50 Bk 30RI;
- 400 CD (2,400)
Option C
- 400 WU;
- 10x 25K 10RI;
- 4 sets of:
- 8x 50 Build 1-4 15RI;
- 50 Bk 30RI;
- 400 CD (3,050)
For the Warm Up (WU) start with a 400m. 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 two (Option A), three (Option B) or four (Option C) sets.
Each set is made up of eight 50m rep. build your pace over the first four reps, then repeat for the next four reps (fifth to eighth reps). Start at a moderate pace for the first (and fifth) rep, follow that with a fast rep, then a faster rep, before your fastest rep for your fourth rep (as well as your eighth rep).
After each set swim 50m backstroke and take a further 30 seconds for your Rest Interval (RI).
For the Cool Down (CD) swim 400m. 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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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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