This session is all about rhythm, consistency, and control. The short 50m repeats give you the opportunity to lock into a strong, repeatable pace and then hold it, rep after rep. It’s not about sprinting the early efforts and fading late—it’s about discipline, feel for the water, and learning how to sustain quality across a full set. Stay smooth, stay relaxed, and aim to make your first rep look just like your last.
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
- 400 WU;
- 4x 50 Drill/Swim;
- 20x 50 20RI;
- 200 CD (2,000)
Option B
- 500 WU;
- 6x 50 Drill/Swim;
- 30x 50 20RI;
- 200 CD (2,500)
Option C
- 600 WU;
- 8x 50 Drill/Swim;
- 40x 50 20RI;
- 300 CD (3,300)
For the Warm Up (WU) start with 400m (Option A), 500m (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 four (Option A), six (Option B) or eight (Option 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, one and a half times through for Option B and twice times through for Option C.
The main set is twenty (Option A), thirty (Option B) or forty (Option C) reps of 50m. Take a 20-second Rest Interval (RI) after each rep.
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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