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 09
- 400 WU;
- 100 Bk;
- 8x 50 K 20RI;
- 8x 100 Build 1-4 15RI;
- 4x 50 IM order 20RI;
- 200 CD (2,100)
Start the workout with a Warm Up (WU) covering of 400m. 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 rep of swimming 100m of backstroke.
For the next set complete eight reps of kicking, avoid using a kick board. Watch the video below to see the technique involved. Take a twenty second Rest Interval (RI) after each rep.
The main set is made up of eight, 100m reps. Build your pace through to the fourth rep (moderate pace for the first rep, fast pace for the second rep, faster pace for the third rep, and your fastest pace for the fourth rep), then repeat the process of the next four reps (fifth through to eighth). Take a fifteen-second Rest Interval (RI) after each rep.
Next up swim a set of eight, 50m reps swimming them in Individual Medley (IM) order – Butterfly, Backstroke, Breaststroke, Freestyle, Butterfly, Backstroke, Breaststroke, Freestyle.
Take a twenty-second Rest Interval (RI) after each rep.
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 10
- 400 WU;
- 8x 50 Drill 15RI;
- 6x 200 20RI;
- 300 CD (2,300)
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:
The main set is made up of six, 200m reps. Take a twenty-second Rest Interval (RI) after each rep.
For the Cool Down (CD) swim 300m. 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 11
- 400 WU;
- 200 Pull;
- 8x 50 Drill 15RI;
- 10x 100 15RI;
- 200 CD (2,200)
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 rep of swimming 200m with a Pull Buoy.
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 ten, 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.
Session 12
- 400 WU;
- 8x 50 Drill 15RI;
- 4x 600 45RI;
- 4x 100 20RI;
- 200 CD (3,800)
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.
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 four, 600m reps. Take a 45-second Rest Interval (RI) after each rep.
The final set is made up of four, 100m reps. 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.
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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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. 💦
