This session develops your ability to both judge pace and also manage that pace with a range of various speeds incorporated within the session. As a result of this variety of pace you will improve both your Threshold speed and also your VO2 max. 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;
- 3x 400 (Build 1-3) 45RI;
- 200 CD (1,600)
Option B
- 200 WU;
- 2 sets of:
- 3x 400 (Build 1-3) 45RI;
- 90sec RI between sets;
- 200 CD (2,800)
Option C
- 200 WU;
- 3 sets of:
- 3x 400 (Build 1-3) 45RI;
- 90sec RI between sets;
- 200 CD (4,000)
For the Warm Up (WU) start with a 200m. During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
Each workout is made up one (Option A), two (Option B) or three (Option C) sets of three, 400-metre reps. Swim each rep within the set progressively faster, so that the first rep is at a moderate pace, the second rep is at a faster pace and the third rep within the set is at your fastest pace.
For the Cool Down (CD) swim 200m. 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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