This session will develop your swimming endurance thus giving you stamina for longer swims.
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
- 300m Warm Up;
- 6x 50m Drill/Swim;
- 3x 400m Build 1-3, 40sec RI;
- 200m Cool Down (2,000m)
Option B
- 600m Warm Up;
- 12x 50m Drill/Swim;
- 3x 400m Build 1-3, 40sec RI;
- 200m Cool Down (2,600m)
Option C
- 600m Warm Up;
- 12x 50m Drill/Swim;
- 6x 400m Build 1-3, 40sec RI;
- 200m Cool Down (3,800m)
Start the workout with a Warm Up covering of 300m (Option A) or 600m (Option B & C). During the warm-up feel free to stop and stretch as needed. It does not need to be a continuous swim.
Swim 25m doing an appropriate drill prior to continuing on with regular or normal swimming to complete 50m continuously. Pause prior to conducting the next repetition for a total of six reps (Option A) or twelve reps (Option B and C). The pause referred to above is a stop of about 10 seconds. It is a chance to grab a drink, review the programme and think about the next drill you will do. If you need 15-20 seconds or longer you are welcome to take it because the rest duration is not physiologically critical to the aim of this set. Having a quick break is neurologically critical though, so make sure you do not just roll straight from one rep to the next.
A YouTube video of the drill can be found by clicking on the drill listed below, complete these drills once through for a total of six reps (Options A) or twice through for options B & C:
Feel free to use some fins for this drill set, but do not forget to take them off at the end of it.
The main set for Option A & B involves three 400m reps with a 40-second Rest Interval (RI) between reps. Swim these by building your pace every three reps. Option C involves six reps, building your pace for each block of three reps.
Here is an example of some times swum by a client of mine when doing this session Option A. Note how they get quicker through each block of three reps.
| Rep | Time | ||
| 1 | 6:05 | Build 1-3 | Fast |
| 2 | 5:59 | Faster | |
| 3 | 5:58 | Fastest | |
| 4 | 6:07 | Build 4-6 | Fast |
| 5 | 6:03 | Faster | |
| 6 | 6:01 | Fastest |
Then it is time for a 200m Cool Down (CD). Unlike the previous sets which have to be freestyle, the cooldown (like the warm-up) 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.
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 12 months ago.
Saturday Swim Session: 200’s
Coach Ray is the author of the successful 12 Weeks to an Ironman Swim PB – Swim Faster with Smart Training eBook.