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
- 400 WU;
- 500 20RI;
- 5x 100 10RI;
- 200 CD (1,600)
Option B
- 600 WU;
- 2 sets of
- 500 20RI;
- 5x 100 10RI;
- 200 CD (2,800)
Option C
- 600 WU;
- 3 sets of
- 500 20RI;
- 5x 100 10RI;
- 200 CD (3,800)
For the Warm Up (WU) start with 400m (Option A) or 600m (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 500m rep with a twenty-second Rest Interval (RI) followed by five reps of 100m with a ten-second Rest Interval (RI) after each rep. Option A, completes one set; Option B completes two sets; and Option C completes three sets.
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.
Share this post so your friends can benefit as well.