This session is designed to improve your ability to swim efficiently at a steady aerobic pace. Rather than chasing maximum speed, the focus is on maintaining control, consistency, and excellent technique throughout the workout. By swimming just below your threshold, you’ll develop the aerobic engine that underpins faster swimming, while learning to stay relaxed and economical over longer periods. Concentrate on smooth, balanced strokes, controlled breathing, and even pacing from the first repetition to the last. These are the sessions that quietly build the endurance and efficiency needed for stronger pool and open water performances.
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
- 300 WU;
- 6x 50 Drill/Swim;
- 6x 100 Pull 20RI;
- 4x 50 Build 1-4 15RI;
- 200 CD (1,700)
Option B
- 400 WU;
- 12x 50 Drill/Swim;
- 10x 100 Pull 20RI;
- 6x 50 Build 1-3 15RI;
- 200 CD (2,500)
Option C
- 600 WU;
- 12x 50 Drill/Swim;
- 15x 100 Pull 20RI;
- 8x 50 Build 1-4 15RI;
- 300 CD (3,300)
For the Warm Up (WU) start with 300m (Option A), 400m (Option B) or 600m (Option C) of mixed swimming, include a range of strokes. 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 six (Option A) or twelve (Options B & C) 50m Drill/Swim repetitions. This 50m is done continuously with the first 25m done as a drill before going straight into the final 25m of regular swimming. Pause after each rep and have a short rest while you focus and mentally prepare for the next drill. Here are some drills that you can include in your programme. Complete each drill once through for Option A, and twice times through for Options B & C.
The first main set is six (Option A), ten (Option B) or fifteen (Option C) reps of 100m with a Pull Buoy. Take a 20-second Rest Interval (RI) after each rep.
The second main set is a set of build 50’s. Option A has four reps (and is Build 1-4), Option B has six reps (and is Build 1-3) and Option C has eight reps (and is Build 1-4). Each successive rep you swim a little faster than the previous one until you have completed four (Options A & C) or three (Option B) reps. Take a fifteen second Rest Interval (RI) after each rep. For example: Option A the reps are swum moderate, fast, faster and fastest; Option B they are swum fast, faster, fastest, fast, faster and fastest; Option C they are swum moderate, fast, faster, fastest, moderate, fast, faster and fastest.
Complete the workout with a 200m (Options A & B) or 300m (Option C) Cool Down (CD). 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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