Category: Swim Sessions

Each week I will load three Saturday Swim Session options up for you to do. Option A is for swimmers who are after a workout less than 2,000 metres. Option B is for swimmers who are after a workout between 2,000 and 3,000m and Option C will be greater than 3,000m.

Saturday Swim Session: Range of Intensity

In the swim leg of a triathlon (or open water swim) there is often some variation in swim intensity. The start of the race will often start at a hectic pace, as people try and jostle for a good position or to get to the first turn buoy in a good position before settling into a more sustainable pace. the pace then picks up again towards the end of the swim. This set builds on that top-end speed you have to enhance your overall performance. This session is great for open-water swimmers and triathletes of all distances.

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Saturday Swim Session: Mixed Intensity 2

In the swim leg of a triathlon (or open water swim) there is often some variation in swim intensity. The start of the race will often start at a hectic pace, as people try and jostle for a good position or to get to the first turn buoy in a good position before settling into a more sustainable pace. the pace then picks up again towards the end of the swim. This set builds on that top-end speed you have to enhance your overall performance. This session is great for open-water swimmers and triathletes of all distances.

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Saturday Swim Session: Swim Tempo

Swimming at a sustained pace with short rest intervals will enhance your swimming fitness. This session is great for open-water swimmers and triathletes of all distances.

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🏊‍♀️ 🏊‍♂️ Triathlete’s Guide to Enhancing Open Water Swim Performance 🏊‍♀️ 🏊‍♂️

Coach Ray’s Chats: EP 021 Triathlete’s Guide to Enhancing Open Water Swim Performance

Struggling to swim faster and more confidently in open water? In this video, Coach Ray from Qwik Kiwi Coaching shares proven strategies to boost your open water swim performance for triathlon. You’ll learn how to:

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100's for Threshold Speed

Saturday Swim Session: 100’s for Threshold Speed

Building your ability to hold a sustained pace for the duration of your triathlon or open-water swim will enhance your performance. By including these faster 100’s will build your ability to repeat the intensity and hold your threshold pace in the event. There is also immense benefit to incorporating the other strokes into your training. By practising and developing the other strokes you will enhance both your feel for the water and the catch phase of you stroke. These are important skills to enhance as you advance your capabilities. This session is great for open-water swimmers and triathletes of all distances.

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Saturday Swim Session: Mixing Up The Intensity

In the swim leg of a triathlon (or open water swim) there is often some variation in swim intensity. The start of the race will often start at a hectic pace, as people try and jostle for a good position or to get to the first turn buoy in a good position before settling into a more sustainable pace. the pace then picks up again towards the end of the swim. Within this session there is some variety of paced efforts – including some max sprints to start the main sets off, before some sustained longer efforts and then finishing with some sprints with less rest. This session is great for open-water swimmers and triathletes of all distances.

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Saturday Swim Session: Mixing Up The Strokes

Even if you onyl swim Freestyle (or Front Crawl), there is still immense benefit to incorporating the other strokes into your training. By practising and developing the other strokes you will enhance both your feel for the water and the catch phase of you stroke. These are important skills to enhance as you advance your capabilities. This session is great for open-water swimmers and triathletes of all distances.

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Intensity Mix Up

Saturday Swim Session: Intensity Mix Up

In the swim leg of a triathlon (or open water swim) there is often some variation in swim intensity. The start of the race will often start at a hectic pace, as people try and jostle for a good position or to get to the first turn buoy in a good position before settling into a more sustainable pace. the pace then picks up again towards the end of the swim. This set builds on that top-end speed you have to enhance your overall performance. This session is great for open-water swimmers and triathletes of all distances.

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Saturday Swim Session: Mixed Intensity

This session provides a range of training stimuli for the body, through the use of equipment like Pull Buoy and Paddles, as well as a range of intensities. This intensity is modulated through having plenty of rest within the workout. This session is great for open-water swimmers and triathletes of all distances.

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Saturday Swim Session: 100’s for Speed

The ability to swim fast and repeat it consistently is important for triathletes and open-water swimmers. This session builds your top end speed with a moderate Rest Interval (RI). This session is great for open-water swimmers and triathletes of all distances.

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