These sessions will develop your aerobic swimming endurance. This will assist with building a base that will make you fitter and more efficient.
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;
- 4x 50m (25m Drill/25m Swim);
- 4x (150m, 30sec RI; 3x 50m 10sec RI);
- 200m Cool Down (1,800m)
Option B
- 400m Warm Up;
- 8x 50m (25m Drill/25m Swim);
- 4x (200m, 30sec RI; 4x 50m 10sec RI);
- 200m Cool Down (2,600m)
Option C
- 600m Warm Up;
- 8x 50m (25m Drill/25m Swim);
- 6x (200m, 30sec RI; 4x 50m 10sec RI);
- 200m Cool Down (3,600m)
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 four (Option A) or eight (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 for Option B and C, and for Option A do them once through:
- Kick On Side (left side)
- Kick On Side (right side)
- 6/1/6
- 6/3/6
Take your fins off for the next set.
The next set is a set of Broken 200s for Option B and C and Broken 150s for Option A. There are four reps for Option A and B and six for Option C. One rep involves swimming 200m non-stop for Options B and C with a 30-second Rest Interval (RI). You then swim another 200m broken up as 4x 50m with a ten-second Rest Interval (RI). This is all one repetition. Option A involves doing the same for 150m with three 50m reps.
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 – Endurance Sports Consultant.
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. Make sure you sign up for my informative newsletter.
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If you enjoyed this workout, I published a similar session 6 months ago.
12 Weeks to an Iron-Distance Swim PB: Week 8
Coach Ray is the author of the successful 12 Weeks to an Ironman Swim PB – Swim Faster with Smart Training eBook.