These sessions will develop your sustained threshold speed. Get good at these workouts and you will find yourself swimming faster in a few weeks’ time.
Each Saturday I will post a Swim Session, 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.
Option A
- 200m Warm Up;
- 6x 50m (25m Drill/25m Swim);
- 10x 100m on T Time + 15sec;
- 200m Cool Down (1,700m)
Option B
- 400m Warm Up;
- 12x 50m (25m Drill/25m Swim);
- 15x 100m on T Time + 15sec;
- 200m Cool Down (2,700m)
Option C
- 600m Warm Up;
- 12x 50m (25m Drill/25m Swim);
- 18x 100m on T Time + 15sec;
- 12x 50m (25m Drill/25m Swim);
- 200m Cool Down (3,800m)
Start the workout with a Warm Up covering of 200m (Option A), 400m (Option B), or 600m (Option C). During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
Next up is a set of six (Option A) or twelve (Option B or C) reps 50m Drill/Swim, where you do a drill for the first 25m of the repetition and then normal swimming for the next 25m swimming. Feel free to use fins whilst doing the drill/swim set. Do the drills below twice through:
- Kick On Side (left side)
- Kick On Side (right side)
- 6/1/6
- 6/3/6
- Popov
- Broken Arrow
Take your fins off for the next set.
The next set is made up of ten (Option A), fifteen (Option B), or eighteen (Option C) repetitions of 100m. Set a ‘Go’ time that is your T-Time plus 15 seconds. Read more about T-Times here and how this all works.
After this set Options A & B go straight to the Cool Down, Option C has an extra set of drills repeating the twelve reps of the 25m Drill/25m Swim from earlier in the workout.
All three workouts have a 200m cool down. Feel free to pause and stretch when needed and /or include stretching as part of each break until the distance is covered.
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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If you enjoyed this workout, I published a similar session 12 months ago.
12 Weeks to an Iron-Distance Swim PB: Week 6
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