This session is also heavily focused on your technique and developing it through the inclusion of drills and also includes a strong aerobic endurance stimulus through the use of a long warm-up. This workout 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 Drill;
- 200m Easy swim focusing on Tech;
- 8x 50m Drill;
- 200m Easy swim focusing on Tech;
- 200m CD (1,600m)
Option B
- 400m WU;
- 12x 50m Drill;
- 200m Easy swim focusing on Tech;
- 12x 50m Drill;
- 200m Easy swim focusing on Tech;
- 200m CD (2,200m)
Option C
- 1,000m WU;
- 16x 50m Drill;
- 200m Easy swim focusing on Tech;
- 16x 50m Drill;
- 200m Easy swim focusing on Tech;
- 200m CD (3,200m)
The set after the warm-up includes eight (Option A), twelve (Option B), or 16 (Option C) repetitions of 50m conducting drills. Pause after each rep and have a short rest while you focus and mentally prepare for the next drill. Work through the following sequence of drills twice (Option A), three times (Option B), or four times (Option C) to complete the number of reps required.
For the drill sets during this workout wear a pair of short fins. These will provide you with a small amount of momentum whilst you are focusing on what the upper body is doing.
Take your fins off prior to commencing the next set, which is a 200m continuous swim focusing on a smooth, relaxed technique. Then the fins are back on to repeat the 8x; 12x; or 16x 50m Drill set. Repeat both the drill and technique sets twice through.
The final set is a 200m Cool Down. As with the warm-up feel free to pause and do some stretching and grab a drink. Also, consider doing some other strokes as part of the cool down. Throw in some backstroke (Bk) or breaststroke (Br) to mix it up.
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. 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: Broken Set
Coach Ray is the author of the successful 12 Weeks to an Ironman Swim PB – Swim Faster with Smart Training eBook.