\=[-2q1This session is designed to improve your ability to change pace while maintaining control and good technique. Alternating between fast and easy 50m repetitions challenges you to produce quality speed, then use the brief recovery to reset before the next effort. It’s an excellent way to develop speed endurance, aerobic fitness, and pacing awareness. Focus on making your fast reps powerful but relaxed, then use the easier repetitions to regain your rhythm and prepare for the next fast effort. The goal is to maintain consistent quality throughout the entire session, not just on the opening repetitions.
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;
- 24x 50 (Alt Fast, Easy) 15RI;
- 200 CD (1,800)
Option B
- 400 WU;
- 2 sets of 20x 50 (Alt Fast, Easy) 15RI – 100m Easy between sets;
- 200 CD (2,700)
Option C
- 800 WU;
- 2 sets of 24x 50 (Alt Fast, Easy) 15RI – 100m Easy between sets;
- 300 CD (3,600)
For the Warm Up (WU) start with 400m (Options A & B) or 800m (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 24 (Options A & C), twenty (Option B), 50m reps. Alternate between each rep so that the odd numbered reps are swum as fast as possible and the even numbered reps are swim nice and easy. Take fifteen-second Rest Interval (RI) after each rep.
After the first set Option A moves to the Cool Down, and Options B & C swim an easy 100m before repeating a second set of twenty (Option B) or 24 (Option C) 50m reps. Alternate between each rep so that the odd numbered reps are swum as fast as possible and the even numbered reps are swim nice and easy. Take fifteen-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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Prior to using this plan, you should be able to swim 400 metres or yards continuously, 1,500 metres or yards total within a workout.
