This session is designed to improve your ability to swim fast while under constant pressure. The short 50m repetitions and limited recovery keep your heart rate elevated, forcing you to recover on the move rather than during long rests. The goal isn’t to sprint every repetition, but to find a strong, sustainable pace that you can repeat with excellent technique. Focus on quick turnover, efficient body position, and controlled breathing as fatigue gradually builds. Sessions like this are ideal for developing race-specific fitness, threshold speed, and the confidence to maintain your pace when it matters most.
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;
- 6x 50 Drill/Swim;
- 16x 50 15RI;
- 200 CD (1,700)
Option B
- 500 WU;
- 12x 50 Drill/Swim;
- 20x 50 15RI;
- 200 CD (2,300)
Option C
- 600 WU;
- 12x 50 Drill/Swim;
- 30x 50 15RI;
- 300 CD (3,000)
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 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 sixteen (Option A), twenty (Option B) or 30 (Option C) reps of 50m. Take a fifteen-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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