This session provides a range of training stimuli for the body, through the use of equipment like Pull Buoy and Paddles, as well as a range of intensities. This intensity is modulated through having plenty of rest within the workout. 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
- 300m W/U;
- 2x 200m on 2T+20sec;
- 4x 50m PP 30sec RI;
- 6x 100m on T+20sec;
- 4x 50m K;
- 200m C/D (1,900m)
Option B
- 300m W/U;
- 2x 200m on 2T+20sec;
- 4x 50m PP 30sec RI;
- 8x 100m on T+20sec;
- 4x 50m K;
- 200m C/D (2,100m)
Option C
- 600m W/U;
- 3x 200m on 2T+20sec;
- 6x 50m PP 30sec RI;
- 12x 100m on T+20sec;
- 6x 50m K;
- 200m C/D (3,200m)
For the Warm Up (WU) start with a 300m (Options A & B) or 600m (Option C). During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
There are four main sets to complete.
Start with two (Options A & B) or three (Option C) reps of 200m. Start each rep on twice your T-Time plus twenty seconds. For example: if your T-Time is 2:00 – you would start each rep on 4:20 (twice 2:00 plus a further 20sec); and if your T-Time was 1:40 – you would start each rep on 3:40 (twice 1:40 (3:20) plus a further 20sec).
For more on T-Time swimming please see this article here:
The next set is made up of four (Options A & B) or six (Option C) reps of 50m using both Pull Buoy and Paddles. Take a 30-second Rest Interval (RI) after each rep.
Follow this with six (Option A), eight (Option B) or twelve (Option C) reps of 100m. Start each rep on your T-Time plus twenty seconds. For example: if your T-Time is 2:00 – you would start each rep on 2:20 (2:00 plus 20sec); and if your T-Time was 1:40 – you would start each rep on 2:00 (1:40 plus 20sec).
The final set is made up of four (Options A & B) or six (Option C) reps of 50m kicking. Use your fins for this and avoid using a kick board. Take a short Rest Interval (RI) between each 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.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) files for this workout for FREE
Get my 8 week Swim Fitness Builder Training Plan with 25% off
This programme will build your swimming fitness and develop your confidence and speed in the water even more.
Designed for Beginner & Intermediate triathletes and swimmers who are looking to improve their swimming fitness.
Being 8 weeks in duration, this plan progresses you from being comfortable completing sessions between 600 & 800m in distance through to 1,600m in distance over the 8 weeks. This programme has 3 swim sessions and a flexibility session each week.
When purchasing, use the discount code “web25” to claim your 25% discount.
Prior to using these plans, you should be able to complete swim sessions of 600m in distance.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.
When purchasing, use the discount code “web25” to claim your 25% discount.