This session is designed to maximise the amount of quality swimming you can complete in a relatively short time. The very short rest intervals keep your heart rate elevated, helping you develop threshold fitness while teaching you to recover quickly between efforts. The key is consistency—not sprinting the early reps and fading later. Focus on maintaining smooth technique, controlled breathing, and an even pace from the first repetition to the last. Sessions like this are ideal for building sustainable speed and improving your ability to hold a strong pace during races and longer swim efforts.
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;
- 12x 75 10RI;
- 200 CD (1,500)
Option B
- 500 WU;
- 24x 75 10RI;
- 200 CD (2,500)
Option C
- 600 WU;
- 24x 100 10RI;
- 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 twelve (Option A), or 24 (Options B & C), 75m (Options A & B) or 100m (Option C) reps. Take only a ten-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.
Share this post so your friends can benefit as well.
Want 8 Weeks of Swim Sessions Like This?
If you enjoyed today’s workout, why stop at just one?
Download my FREE Swim Engine Builder Workout Pack and receive 24 structured swim sessions spread across three training options:
🏊 Foundation – Under 2,000m per session
🏊 Performance – 2,000–3,000m per session
🏊 Endurance – 3,000m+ per session
Whether you’re swimming for fitness, preparing for your next triathlon or simply looking for more variety in the pool, you’ll have eight weeks of purposeful workouts ready to go.
👉 Download your FREE Swim Engine Builder Workout Pack today and start building a stronger swim engine!
