This session is designed to help you settle into a strong, sustainable rhythm while swimming close to your threshold pace. The goal is to build your ability to hold quality speed for longer without letting your technique unravel. Rather than attacking the early repetitions, focus on finding a smooth, controlled effort that you can maintain from start to finish. Concentrate on relaxed breathing, an efficient stroke, and consistent pacing throughout the session. This is the type of workout that quietly develops the endurance, resilience, and confidence needed for faster pool swims and stronger 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
- 400 WU;
- 8x 100 15RI;
- 8x 50 (alt Fast / Easy) 15RI;
- 200 CD (1,800)
Option B
- 500 WU;
- 12x 100 15RI;
- 12x 50 (alt Fast / Easy) 15RI;
- 200 CD (2,500)
Option C
- 600 WU;
- 16x 100 15RI;
- 12x 50 (alt Fast / Easy) 15RI;
- 300 CD (3,100)
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.
The first main set is a set of eight (Option A), twelve (Option B) or sixteen (Option C), 100m reps. Take fifteen-second Rest Interval (RI) after each rep. Aim to swim these reps as consistently as possible.
The next set is made up of eight (Option A), or twelve (Options B & C), 50m reps. Alternate between each rep so that the odd numbered reps are swum as fast as possible and the even numbered reps are swim nice and easy. 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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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.
