This session combines sustained endurance with threshold swimming to challenge both your aerobic fitness and your ability to maintain quality as fatigue builds. The opening 500m repetition encourages you to settle into a strong, controlled rhythm before the shorter 100m reps ask you to hold that pace on limited recovery. Focus on swimming the 500m efficiently rather than too fast, then carry that same technique and composure into the 100s. It’s an excellent session for developing race-specific endurance, pacing discipline, and the confidence to keep swimming well when you’re already tired.
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;
- 200 Pull;
- 400 45RI;
- 4x 100 15RI;
- 400;
- 200 CD (1,900)
Option B
- 400 WU;
- 200 Pull;
- 400 45RI;
- 4x 100 15RI;
- 400 45RI;
- 2x 200 15RI;
- 400;
- 200 CD (2,800)
Option C
- 400 WU;
- 300 Pull;
- 500 45RI;
- 5x 100 15RI;
- 500 45RI;
- 2x 250 15RI;
- 500;
- 200 CD (3,400)
For the Warm Up (WU) start with 300m (Option A) or 400m (Options B & 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 200m (Options A & B), or 300m (Option C) rep swum with a pull buoy.
Next up is a 400m (Options A & B) or 500m (Option C) swim with a 45-second Rest Interval (RI) afterwards.
Follow this with four (Options A & B) or five (Option C) reps of 100m with a fifteen-second Rest Interval (RI) after each.
You next repeat the 400m (Options A & B) or 500m (Option C) swim with a 45-second Rest Interval (RI) afterwards. At this point Option A moves to the Cool Down (CD).
Options B & C complete two reps of 200m (Option B) or 250m (Option C), with a fifteen-second Rest Interval (RI) afterwards.
The final rep for Options B & C is another 400m (Option B) or 500m (Option C) swim.
Complete the workout with a 200m 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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