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;
- 12x 25 DPS 20RI;
- 8x 100 35RI;
- 8x 50 K 40RI;
- 200 CD (1,900)
Option B
- 400 WU;
- 20x 25 DPS 20RI;
- 10x 100 35RI;
- 8x 50 K 40RI;
- 400 CD (2,700)
Option C
- 600 WU;
- 20x 25 DPS 20RI;
- 16x 100 35RI;
- 8x 50 K 40RI;
- 400 CD (3,500)
For the Warm Up (WU) start with 200m (Option A), 400m (Option 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.
The first set is made up of twelve (Option A) or twenty (Options B & C), 25m reps. Each length count your strokes and aim to maximise your Distance Per Stroke (DPS) by aiming to reduce your stroke count as low as practical. Take a twenty second Rest Interval (RI) after each rep.
The main Threshold set is made of eight (Option A), ten (Option B) or sixteen (Option C) reps of 100m. Take a 35-second Rest Interval (RI) after each rep.
The final set is made up of kicking, and is made up of eight, 50m reps with a 40-second Rest Interval (RI). Long Course Weekend recommend using a kickboard for this set, but I recommend working on your kicking (and body position) without using a kickboard, see the video below.
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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12 weeks to an Iron-Distance swim PB 25/50m
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