Longer reps such as 1,000m reps are a great way to develop stamina and enhance your efficiency. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean 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
- 200m WU;
- 8x 50m (25m Drill/25m Swim);
- 1,000m;
- 200m CD (1,800m);
Option B
- 300m WU;
- 8x 50m (25m Drill/25m Swim);
- 2x 1,000m 2min RI;
- 200m CD (2,900m);
Option C
- 300m WU;
- 8x 50m (25m Drill/25m Swim);
- 3x 1,000m 2min RI;
- 200m CD (3,900m);
Start the workout with a Warm Up (WU) covering 200m (Option A) or 300m (Options B and 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 drill set of eight repetitions of 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:
I wrote an article about swimming drills previously. Click here to read and watch it.
The next set is made up of one (Option A), two (Option B), or three (Option C) reps of 1,000m continuous swim. After each rep in Options, B and C take a two-minute Rest Interval (RI).
For the Cool Down (CD) swim 200m. 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.
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.
Join over 2,417 people who have already signed up to be kept up to date with great workouts and training information in my informative newsletter.
Share this post so your friends can benefit as well.
If you enjoyed this workout, I published a similar session 12 months ago.
Saturday Swim Session: 50’s and more 50’s
Get my 4 Weeks to a Faster 1500m With Only Two 2km Sessions per Week through Training Peaks. Results Guaranteed. Purchase here. Use discount code CR25 to get a 25% discount.