This session is built around controlled progression. The longer 200m repetitions give you time to settle into your stroke, while the structured build format teaches you how to gradually increase your pace without losing efficiency. Instead of sprinting early, the goal is to stay patient, hold your technique together, and finish each cycle stronger than you started. Sessions like this are excellent for developing pacing awareness, aerobic strength, and the ability to swim fast while remaining relaxed and composed.
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 200 (Build 1-3) 30RI;
- 200 CD (1,800)
Option B
- 500 WU;
- 9x 200 (Build 1-3) 30RI;
- 200 CD (2,500)
Option C
- 600 WU;
- 12x 200 (Build 1-4) 30RI;
- 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 six (Option A), nine (Option B) or twelve (Option C) reps of 200m. Build your pace across three (Options A & B) or four (Option C) reps. I.E. First rep should be a moderate pace, second effort a fast pace, third rep at a faster pace (and for Option C the fourth rep should be your fastest pace), and repeat for a total of six (Option A), nine (Option B) or twelve (Option C) reps. Take a thirty-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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