This session is about building the ability to hold strong, controlled swimming over longer distances. The sustained repetitions challenge both your aerobic fitness and your concentration, teaching you how to maintain rhythm and technique when there’s nowhere to hide. Rather than chasing speed early, focus on settling into a sustainable pace, staying relaxed through the stroke, and holding consistent effort from the first rep to the last. Sessions like this are invaluable for triathletes and open water swimmers preparing for the demands of longer racing.
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;
- 3x 400 30RI;
- 200 CD (1,800)
Option B
- 500 WU;
- 4x 500 40RI;
- 200 CD (2,700)
Option C
- 600 WU;
- 4x 600 40RI;
- 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.
The main set includes three (Option A) or four (Options B & C) reps of 400m (Option A), 500m (Option B) or 600m (Option C). Take a thirty-second (Option A) or 40-second (Options B & C) 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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