This session is all about developing the endurance to swim strongly over extended distances without sacrificing technique. The long repetitions challenge your aerobic fitness, pacing, and mental focus, rewarding swimmers who can settle into a sustainable rhythm and maintain consistent effort from start to finish. Rather than chasing speed, concentrate on smooth, efficient strokes, controlled breathing, and even pacing across every repetition. This is an excellent session for triathletes and open water swimmers preparing for the demands of longer races where efficiency is just as important as fitness.
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
- 300 WU;
- 3x 500 60RI;
- 200 CD (2,000)
Option B
- 300 WU;
- 3x 750 60RI;
- 200 CD (2,750)
Option C
- 600 WU;
- 3x 1,000 60RI;
- 300 CD (3,900)
For the Warm Up (WU) start with 300m (Options A & 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 is a set of three, 500m (Option A), 750m (Option B) or 1,000m (Option C) reps. Take 60-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.
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