Holding pace for a large number of reps is always challenging and this session is no exception. You will reap the benefits of an improved swimming threshold though, so the effort will be worth it. 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.
Inspiration for this week’s session comes from Olivier Poirier-Leroy who wrote about this main set for yourswimlog.com, you can read the full article here.
Option A
- 200m WU;
- 12x 100m (2 swim + 1 kick) 20sec RI;
- 200m CD (1,600m)
Option B
- 400m WU;
- 21x 100m (2 swim + 1 kick) 20sec RI;
- 200m CD (2,700m)
Option C
- 400m WU;
- 30x 100m (2 swim + 1 kick) 20sec RI;
- 200m CD (3,600m)
Start the workout with a Warm Up (WU) covering 200m (Option A) or 400m (Options B & C). During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
The main set is made up of 100m reps. twelve reps for Option A, twenty-one reps for Option B, and thirty reps for Option C, all with only 20 seconds of Rest Interval (RI) between to challenge you. Complete two reps swimming then the third rep kicking. Continue cycling through these three reps until you have completed your required number of reps.
Complete the kick rep like this:
To finish, complete the session with 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.
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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