Few swimmers swim reps as long as 1,000m, but this session will develop your endurance both physical and mental stamina. 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.
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;
- 4x 67m (33m Drill/33m Swim);
- 2x 467m 60sec RI;
- 4x 67m 20sec RI;
- 200m CD (1,867m)
Option B
- 400m WU;
- 6x 67m (33m Drill/33m Swim);
- 2x 733m 60sec RI;
- 6x 67m 20sec RI;
- 200m CD (2,867m)
Option C
- 1,000m WU;
- 6x 67m (33m Drill/33m Swim);
- 2x 1,000m 60sec RI;
- 6x 67m 20sec RI;
- 200m CD (4,000m)
Start the workout with a Warm Up (WU) covering 200m (Option A), 400m (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 set of four (Option A) or eight (Options B and C) repetitions of 67m Drill/Swim, where you do a drill for the first 33m of the repetition and then normal swimming for the next 33m swimming. Feel free to use fins whilst doing the drill/swim set. Do the drills below once through for Option A and for Options B and C repeat the Kick On Side drills once you’ve done them once through:
I wrote an article about Swimming Drills previously. Click here to read it and watch the videos of how to do the respective drills.
Take your fins off for the next set.
The main set is made up of two reps of 467m (Option A), 733m (Option B) or 1,000m (Option C). Take a short 60 second Rest Interval (RI) between the two reps.
Next up is a set of four (Option A) or six (Options B & C) 67m reps. Sprint these as hard and as fast as possible taking only a 20 second Rest Interval (RI) between them.
Then it is time for a 200m Cool Down (CD). Unlike the previous sets which have to be freestyle, the cool down (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, here is a similar session I published 12 months ago.
I’ve taken my most popular training plan and given it a make over for 2020. I’ve taken the 12 Weeks to an Ironman Swim PB – Swim Faster with Smarter Training and I’ve modified to to expand the programme from 12 weeks and include an option for more than 3 swims per week.
Now the programme has created some great times for athletes competing at Ironman events around the world, but it was overly set in stone. Now if you have got between 8 & 24 weeks to an Ironman and are consistently swimming 3x, 4x or 5x per week, I’ve created an option for you. This is regardless of the length of pool 25m, 33⅓yd or 50m pool.
This programme is peroidised and builds throughout as you get closer to your Ironman. It works through four key phases:
- Foundation & Injury Prevention Phase (building your base fitness and developing technique)
- Early Quality Phase (develop strength and continue developing technique)
- Transition Quality Phase (focus on threshold pace and maintain technique)
- Final Quality Phase (further develop your speed and maintain technique and taper off for the event)
Although the original 12 week programme is proven and gets RESULTS. This modified version is unproven. I know it will get the results, but I need the proof. I need a dozen people to complete the programme, so I can measure how much improvement the programme actually delivers.
If you are entered in an Ironman, Iron-distance event or an Ocean Swim/Open Water event and have between 8 and 24 weeks to train for it, you might be a good fit to try this training plan out. Not everyone will be a good fit for this programme.
This training plan is for people that are keen to swim faster in their Ironman (or other event). You need to be committed to complete a minimum of three swim workouts every week. You need to be meticulous with tracking your training.