Longer reps such as this 2,000m TT workout are a great way to develop stamina and enhance your efficiency, as well as improve your pacing. 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.
I’ve written these sessions for a 33⅓ metre pool, but a lot of the older style pools are 33⅓ yards long (100 feet), so simply interchange the metres for yards and do the session.
Option A
- 200m WU;
- 1,500m TT;
- 167m CD (1,867m)
Option B
- 300m WU;
- 8x 33m Pick Ups;
- 2,000m TT;
- 167m CD (2,733m)
Option C
- 1,000m WU;
- 8x 33m Pick Ups;
- 2,000m TT;
- 167m CD (3,433m)
Start the workout with a Warm Up (WU) covering 200m (Options A), 300m (Option B), or 1,000m (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 drill set for options B & C. There are eight repetitions of 33m Pick Ups. For a Pick Up you increase your speed as you swim your length, getting faster as you get closer to the end of the rep. You pick up your pace within the length. After each rep take a ten-second Rest Interval (RI).
The main set is longer Time Trials. Option A is 1,500m and Options B & C 2,000m. Swim these as fast and as consistent a pace as you can maintain.
For the Cool Down (CD) swim 167m. 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.
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If you enjoyed this workout, I published a similar session 12 months ago.
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