In the swim leg of a triathlon (or open water swim) there is often some variation in swim intensity. The start of the race will often start at a hectic pace, as people try and jostle for a good position or to get to the first turn buoy in a good position before settling into a more sustainable pace. the pace then picks up again towards the end of the swim. This set builds on that top-end speed you have to enhance your overall performance. 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
- 200m W/U;
- 100m Kick;
- 100m Pull;
- 6x 100m (Build 1-3) 20sec RI;
- 6x 50m 15sec RI;
- 6x 25m 10sec RI;
- 200m C/D (1,650m)
Option B
- 200m W/U;
- 200m Kick;
- 200m Pull;
- 10x 100m (Build 1-5) 20sec RI;
- 10x 50m 15sec RI;
- 10x 25m 10sec RI;
- 200m C/D (2,550m)
Option C
- 400m W/U;
- 400m Kick;
- 400m Pull;
- 10x 100m (Build 1-5) 20sec RI;
- 10x 50m 15sec RI;
- 10x 25m 10sec RI;
- 200m C/D (3,150m)
For the Warm Up (WU) start with 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.
Start with 100m (Option A), 200m (Option B) or 400m (Option C) of Kick. Avoid using a kickboard and swim either as Kick On Side or Kick on Front. Mix things up so you do an equal amount on both the left and the right side of your body.
Next up is a set of 100m (Option A), 200m (Option B) or 400m (Option C) utilising a Pull Buoy.
Next up is a set of six (Option A) or ten (Options B & C) reps of 100m. Build you pace every three reps (Option A), or every five reps (Options B & C). Start off at a moderate pace in the first rep, and swim each rep faster until you swim your fastest rep on the third rep (Option A) or the fifth rep (Options B & C). Then repeat a second time for a total of six reps (Option A) or ten reps (Options B & C). Take a twenty second Rest Interval (RI) after each rep.
The next set is made up of six (Option A) or ten reps (Options B & C) of 50m. Take a fifteen second Rest Interval (RI) after each rep.
The final set is made up of six (Option A) or ten reps (Options B & C) of 25m. Take a ten second Rest Interval (RI) after 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.
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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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