Aerobic fitness is key to success in endurance sports. This aerobic fitness will set you up for success leading onto the bike and run by ensuring you can complete the swim comfortably without draining your energy reserves and leaving you tired for the disciplines that follow. This session helps build your sustained aerobic pace and is great for long distance open-water swimmers and Long Course triathletes.
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 an article on LongCourseWeekend.com, you can read it here.
Option A
- 200 WU;
- 10x 50 Single Arm / Catch Up 15-20RI;
- 4x 200 45RI;
- 10x 25 K 30RI;
- 200 CD (1,950)
Option B
- 400 WU;
- 10x 50 Single Arm / Catch Up 15-20RI;
- 6x 200 45RI;
- 10x 25 K 30RI;
- 400 CD (2,750)
Option C
- 600 WU;
- 12x 50 Single Arm / Catch Up 15-20RI;
- 8x 200 45RI;
- 12x 25 K 30RI;
- 400 CD (3,500)
For the Warm Up (WU) start with 200m (Option A), or 400m (Options B & C). During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
The first set is made up of ten (Options A and B) or twelve (Option C) reps of 50m Drill. Although personally I’m not a fan of Catch Up sticking to the intent of the original article, alternate between Single Arm drill (changing arms half way through) on one rep and Catch Up drill on the next rep.
The main set is made up of four (Option A), six (Option B) or eight (Option C) reps of 200m, swim these with a 45-second Rest Interval (RI).
The final set is made up of ten (Options A and B) or twelve (Option C) reps of 25m Kicking. Although I prefer my swimmers and triathletes to avoid using a kick board the original article specified using a kick board.
For the Cool Down (CD) swim 200m (Option A) or 400m (Options B & C). 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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