Progressive reps build in intensity over the duration of each rep. This builds your ability to change gears and speed within a race or event, as well as developing your threshold swimming ability. This session is great for open-water swimmers and triathletes of all distances.
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.
Option A
- 400m W/U;
- 8x 25m Drill;
- 3x 300m (1st 100m Easy, 2nd 100m Fast, 3rd 100m Superfast) 30sec RI;
- 200m C/D (2,300m)
Option B
- 400m W/U;
- 8x 25m Drill;
- 5x 300m (1st 100m Easy, 2nd 100m Fast, 3rd 100m Superfast) 30sec RI;
- 200m C/D (2,300m)
Option C
- 600m W/U;
- 8x 25m Drill;
- 7x 300m (1st 100m Easy, 2nd 100m Fast, 3rd 100m Superfast) 30sec RI;
- 200m C/D (3,100m)
For the Warm Up (WU) start with a 400m (Options A & B), 600m (Option C). During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
Next up is a drill set. There are eight (Option A) repetitions made up of 25m Drill. Feel free to use fins whilst doing this set. Do the drills below twice through:
For the main set there are three (Option A), five (Option B) or seven (Option C), 300m repetitions. Increase your pace within each 300. Swim the first 100m nice and easy, then increase to a fast pace for your second 100m, and for the final 100m swim a super fast pace. After you’ve completed 300m take a 30-second Rest Interval (RI) before the next 300m rep.
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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