This session is designed to teach you how to build speed under increasing fatigue. The progressive 100m repetitions encourage you to start under control before gradually lifting your pace, while the short 10-second recoveries ensure the pressure continues to build throughout the workout. Success comes from swimming with discipline rather than aggression—holding strong technique, controlled breathing, and smooth rhythm even as the pace increases. It’s an excellent session for developing threshold fitness, pacing awareness, and the ability to finish fast without falling apart.
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 100 (Build 1-4) 10RI;
- 200 CD (1,800)
Option B
- 500 WU;
- 20x 100 (Build 1-4) 10RI;
- 200 CD (2,700)
Option C
- 1,000 WU;
- 24x 100 (Build 1-4) 10RI;
- 300 CD (3,700)
For the Warm Up (WU) start with 400m (Option A), 500m (Option B) or 1,000m (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), twenty (Option B), or 24 (Option C), 100m reps. Build your pace across the four reps. I.E. First rep should be a moderate pace, second effort a fast pace, third rep at a faster pace and the fourth rep should be your fastest pace, and repeat for a total of twelve (Option A), twenty (Option B) or 24 (Option C) reps. Take a ten-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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