This session is designed to build sustainable speed through rhythm, control, and repeatable effort. The combination of drill work and short-rest 50m repetitions helps sharpen your technique before asking you to hold strong pace under fatigue. It’s not about sprinting early and surviving late—it’s about flowing smoothly, swimming consistently, and keeping quality high from the first rep to the last. Sessions like this are excellent for lifting your threshold pace and improving your ability to swim faster for longer.
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 main set is a set of sixteen (Option A), twenty (Option B) or 30 (Option C), 50m reps. Take fifteen-second Rest Interval (RI) after each rep. Aim to swim these reps as consistently as possible.
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.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) files for this workout for FREE
Introducing Swim Fitness Improver: Your Path to Mastery in Just 12 Weeks!
Calling all beginner swimmers aiming to unlock their full potential!
If you swim 1,500m to 2,000m per session and have your sights set on competing in masters swim events over 50m and 100m, or just want to swim faster, then my Swim Fitness Improver Training Plan is precisely what you need.
The fully periodised 12-week program is strategically designed to elevate your sprint speed and propel you to new heights of performance. Here’s what makes Swim Fitness Improver the ultimate choice:
- Customised for Beginners: We understand that starting your swimming journey can be daunting. That’s why our training plan is tailored specifically for beginners like you, providing a solid foundation and a clear pathway to progress. You’ll build the necessary skills, strength, and endurance to excel in sprint events.
- Expertly Periodised Workouts: The training plan follows a meticulously planned periodisation structure to optimise your training. Each session is thoughtfully designed to target key aspects of sprint swimming, focusing on speed, technique, and endurance. With the Structured Workouts, easily sync them to your Garmin watch for seamless guidance during every session.
- Professional Coaching and Support: You won’t be on this journey alone. As an experienced swimming coach I will be with you every stroke of your journey. Plus, as a Swim Fitness Improver participant, you gain exclusive access to our fortnightly group coaching calls. Get expert advice, ask questions, and connect with fellow athletes in a supportive community.
- Master the Sprints: If your goal is to dominate in masters swim events over 50m and 100m, Swim Fitness Improver is designed specifically for you. We focus on the explosive power and speed required for these events, helping you shave precious seconds off your times and leave your competition in your wake.
- Convenience and Accessibility: Our Structured Workouts can be seamlessly integrated into your training routine. Follow the program at your own pace, on your schedule, and track your progress effortlessly with your Garmin, Apple or Coros watch. It’s the ultimate combination of convenience and technology.
Don’t miss this opportunity to transform your swimming and achieve your competitive dreams. Join Swim Fitness Improver today and unleash your true potential in just 12 weeks!
Prior to using this plan, you should be able to swim 400 metres or yards continuously, 1,500 metres or yards total within a workout.
