Holding pace for a large number of reps is always challenging and this session challenges you by throwing a series of sprints in the middle of things. 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.
Option A
- 200m WU;
- 4x 50m Drill/Swim;
- 6x 100m 20sec RI;
- 6x 25m 30sec RI;
- 4x 100m 20sec RI;
- 4x 25m 30sec RI;
- 200m CD (1,850m)
Option B
- 400m WU;
- 8x 50m Drill/Swim;
- 8x 100m 20sec RI;
- 8x 25m 30sec RI;
- 6x 100m 20sec RI;
- 6x 25m 30sec RI;
- 200m CD (2,750m)
Option C
- 600m WU;
- 12x 50m Drill/Swim;
- 8x 100m 20sec RI;
- 8x 25m 30sec RI;
- 6x 100m 20sec RI;
- 6x 25m 30sec RI;
- 4x 100m 20sec RI;
- 4x 25m 30sec RI;
- 200m CD (3,650m)
Start the workout with a Warm Up (WU) covering 200m (Option A), 400m (Option B), or 600m (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/swim set. There are four (Option A), six (Option B), or twelve (Option C) repetitions of 25m Drill, then straight into 25m normal swimming. Feel free to use fins whilst doing this set. Do the drills below once (Option A), twice (Option B) or three (Option C) times through:
I wrote an article about swimming drills previously. Click here to read and watch it.
The first set is made up of six (Option A) or eight (Options B and C) reps of 100m, with a 20-second Rest Interval (RI) between reps. Then move on a set of six (Option A) or eight (Options B and C) sprints over 25m. Take a full 30-second Rest Interval (RI) between reps, so ensure you can do these sprints at MAX speed.
The third set is made up of four (Option A) or six (Options B and C) reps of 100m, with a 20-second Rest Interval (RI) between reps. Then move on a set of four (Option A) or six (Options B and C) sprints over 25m. Take a full 30-second Rest Interval (RI) between reps, so ensure you can do these sprints at MAX speed.
Options A and B move to the Cool Down at this point, whereas Option C has two more sets to complete. For Option C the next set is four reps of 100m, with a 20-second Rest Interval (RI) between reps. Then move on to a set of four sprints over 25m. Take a full 30-second Rest Interval (RI) between reps, so ensure you can do these sprints at MAX speed.
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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Get my 24 week Ironman Swim PB Training Plan with 25% off
When you cross the finish line of your Iron-distance Swim, you will have swum faster than you have in previous attempts.
Designed for Intermediate Iron-distance Athletes who are looking to compete in an Iron-distance event, the primary goal of this training plan is to prepare you to set a PB for the Swim during YOUR next Iron-distance event.
Starting 24 weeks before the YOUR next Iron-distance event, this plan progresses through phases to build you to your peak performance. Each week typically contains three swims each week. You will build up to: 4,000 metres swimming in a single session. Although not necessary, I recommend using a swim monitor (eg. Garmin Forerunner 735, 920 or 935) to track your sessions in the pool.
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Prior to using this plan, you should be able to complete a swim of 1,500 meters or yards continuously, and 3,000 metres or yards total within a workout.
When purchasing, use the discount code “web25” to claim your 25% discount.