This session is designed to teach one of the most important skills in endurance swimming: discipline. Holding a steady pace over longer repetitions requires patience, concentration, and confidence in your ability to swim efficiently rather than relying on bursts of speed. Resist the temptation to start too fast. Instead, settle into a controlled rhythm, focus on maintaining excellent technique, and aim to make every repetition look and feel as consistent as the last. Sessions like this build the physical and mental resilience needed for successful triathlon and open water swimming.
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;
- 2x 600 60RI;
- 200 CD (1,800)
Option B
- 500 WU;
- 3x 600 60RI;
- 200 CD (2,500)
Option C
- 600 WU;
- 4x 600 60RI;
- 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 is a set of two (Option A), three (Option B) or four (Option C) 600m 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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