Regular reps with a short rest interval repeated for sufficient volume can build your sustained swimming speed, moving your threshold to the right. Sessions like this one can have a great benefit for your swimming especially for triathletes and open water swimmers.
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 a Facebook friend of mine who posted their swim session a while ago and gave me permission to write this article about it.
Option A
- 500 WU;
- 2x
- 100 20RI;
- 200 20RI;
- 300 30RI;
- 100 Bk CD (1,800)
Option B
- 500 WU;
- 3x
- 100 20RI;
- 200 20RI;
- 300 30RI;
- 100 Bk CD (2,400)
Option C
- 500 WU;
- 4x
- 100 20RI;
- 200 20RI;
- 300 30RI;
- 100 Bk CD (3,000)
For the Warm Up (WU) start with 500m 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.
The main set includes three sub-reps 100m, 200m and 300m in distance. Take a twenty-second, twenty-second and 30-second Rest Interval (RI) after each sub-rep respectively. Option A completes two sets, Option B three sets and Option C four reps.
For the Cool Down (CD) swim 100m backstroke. 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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