Build the endurance, confidence, and open-water skills to conquer your 5 km Ruby Island challenge.
Are you ready to take on the iconic Ruby5 Swim in beautiful Lake Wanaka? 🏊♀️🏊♂️
Whether it’s your first 5 km open-water swim or you’re looking to improve your performance from previous years, the Ruby5 Lake Wanaka Swim Training Plan is designed to get you to the start line feeling confident, prepared, and ready to enjoy every stroke. 🌊
Normally 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. This series of workouts, the sessions are all targeting athletes looking to swim the Ruby5 swim in Lake Wanaka.
Read this article here for an explanation of Swim Intensity.
Session 01
- 300 WU;
- 200 IM;
- 6x 50 Drill/Swim 15RI;
- 8x 100 20RI;
- 6x 50 IM (non-F/S) 20RI;
- 200 CD (2,100)
Start the workout with a Warm Up (WU) covering of 300m. During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
Mix in some other strokes by swimming 200m Individual Medley (IM) nice and easy. The order to swim this is: Butterfly, Backstroke, Breaststroke, Freestyle.
For the drill set swim 25m doing an appropriate drill prior to continuing on with regular or normal swimming to complete 50m continuously. Pause prior to conducting the next repetition for a total of six reps.
The pause referred to above is a stop of about fifteen-seconds. It’s a chance to grab a drink, review the programme and think about the next drill you will do. If you need 15-20 seconds or longer you are welcome to take it because the rest duration isn’t physiologically critical to the aim of this set. Having a wee break is neurologically critical though, so make sure you don’t just roll straight from one rep to the next.
Some examples of drills can be found by clicking on the name below:
- Kick On Side (KOS) (both left and right sides)
- 6/1/6
- 6/3/6
- Broken Arrow
- Popov
These drills have been popularised by Swim Smooth which offers a number of excellent coaching resources.
Next up is a set of eight, 100m reps. Swim these with a twenty-second Rest Interval (RI).
Next up swim a set of six, 50m reps swimming them in Individual Medley (IM) order but missing out the Freestyle – Butterfly, Backstroke, Breaststroke, Butterfly, Backstroke, Breaststroke.
Complete the workout with a 200m Cool Down (CD). Feel free to pause and stretch when needed and/or include stretching as part of each break until the distance is covered.
Session 02
- 400 WU;
- 8x 50 Drill/Swim 15RI;
- 4x 200 30RI;
- 8x 100 Build each 25 20RI;
- 200 CD (2,600)
For the Warm Up (WU) start with a 400m swim. 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 50m repetitions made up of 25m Drill, then straight into 25m normal swimming. Feel free to use fins whilst doing this set. Do the drills below twice through:
There are two main sets. The first is made up of four, 200m reps. Take a 30 second Rest Interval (RI) after each rep.
The second main set has eight, 100m reps each with a twenty second Rest Interval (RI) after each rep. Build your pace within each 100m by increasing your pace every 25m.
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
Session 03
- 300 WU;
- 100 Bk;
- 6x 50 Drill/Swim 15RI;
- 6x 150 (Build 1-3) 30RI;
- 6x 50 K 20RI;
- 200 CD (2,100)
For the Warm Up (WU) start with a 300m swim. During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
Next up is 100m of backstroke.
Follow that with a drill set. There are six, 50m repetitions made up of 25m Drill, then straight into 25m normal swimming. Feel free to use fins whilst doing this set. Do the drills below once through:
The main set is made up of six, 150m reps. Build your pace over three reps (start with a moderate pace for the first rep, a faster pace for the second rep and then a faster pace for the third rep) and then repeat for the fourth, fifth and sixth reps. Take a 30-second Rest Interval (RI) after each rep.
The final set is made up of six, 50m kicking reps. Avoid using a kick-board and focus on your body position in the water. Take a twenty-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.
Session 04
- 600 WU;
- 8x 50 Drill/Swim 15RI;
- 8x 200 20RI;
- 8x 100 15RI;
- 200 CD (3,600)
For the Warm Up (WU) start with a 600m swim. During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
Follow that with a drill set. There are eight, 50m repetitions made up of 25m Drill, then straight into 25m normal swimming. Feel free to use fins whilst doing this set. Do the drills below twice through:
The main set is made up of eight, 200m reps. Take a twenty-second Rest Interval (RI) after each rep.
The final set is made up of six, 100m reps. Take a fifteen-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.
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
Ruby Island Swim Success Formula
Build the endurance, confidence, and open-water skills to conquer your 5 km Ruby Island challenge.
Are you ready to take on the iconic Ruby5 Swim in beautiful Lake Wanaka? 🏊♀️🏊♂️
Whether it’s your first 5 km open-water swim or you’re looking to improve your performance from previous years, the Ruby5 Lake Wanaka Swim Training Plan is designed to get you to the start line feeling confident, prepared, and ready to enjoy every stroke. 🌊
This structured training plan is perfect for recreational swimmers who want to build their endurance, refine technique, and develop the pacing and mental strength needed to swim 5 km strong and steady — all while staying injury-free and motivated along the way.
Over the course of 12 weeks, you’ll follow a progressive program that includes:
✅ Four swim workouts per week targeting endurance, technique, and open-water pacing
✅ Weekday sessions (2,000–3,000m) designed to build aerobic fitness and stroke efficiency
✅ A longer endurance-focused weekend swim that increases in distance and duration as you progress
✅ Technique-focused drills to improve efficiency and reduce fatigue
✅ Optional dryland strength and mobility sessions to boost performance and recovery
✅ Race preparation sessions that simulate open-water conditions and build mental resilience
But training is about more than just swimming laps — it’s about community, coaching, and support.
As part of the Qwik Kiwi tribe, you’ll gain access to:
✅ Fortnightly group coaching calls with Coach Ray for expert advice, motivation, and Q&A
✅ Exclusive access to our private athlete community, where you can connect with fellow swimmers
✅ Ongoing guidance and encouragement to help you stay on track and get the most from your training
Whether your goal is simply to complete the Ruby5 or to swim it faster than ever before, this plan will help you arrive on race day confident, strong, and ready to enjoy one of New Zealand’s most stunning open-water events. 🇳🇿✨
Don’t just swim — thrive in Lake Wanaka.
Join the Ruby5 Lake Wanaka Swim Training Plan today and start your journey to 5 km success. 💦
