This session is designed to blend technique and fitness together, rather than treating them as separate parts of your swimming. By placing focused drill work around the main set, the “sandwich” structure encourages you to carry improved form into your faster swimming and then reinforce those movement patterns again under fatigue. It’s a great session for swimmers wanting to improve efficiency, maintain better body position, and develop the ability to hold technique together as effort rises. Focus on swimming long, relaxed, and controlled throughout the session.
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;
- 3x 200 20RI;
- 6x 50 Drill/Swim;
- 200 CD (1,800)
Option B
- 500 WU;
- 12x 50 Drill/Swim;
- 4x 200 20RI;
- 12x 50 Drill/Swim;
- 200 CD (2,700)
Option C
- 600 WU;
- 12x 50 Drill/Swim;
- 8x 200 30RI;
- 12x 50 15RI;
- 300 CD (3,700)
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 three (Option A), four (Option B) or eight (Option C), 200m reps. Take twenty-second Rest Interval (RI) after each rep. Aim to swim these reps as consistently as possible.
The final set is a repeat of the initial 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.
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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