Preparing for a marathon swim event is challenging on a number of levels, but one thing you need to do is swim long workouts. Here is one of the workouts I use with my athletes to prepare for a marathon swim.
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.
If you want a shorter workout in line with what I traditionally post here is one for you that I published last year.
This weeks workout
- 1,000m WU;
- 18x 50m (25m drill/25m swim);
- 4x (100m 30sec RI, 200m 30sec RI, 300m 30sec RI, 400m 30sec RI, 500m 30sec RI, 400m 30sec RI, 300m 30sec RI, 200m 30sec RI, 100m 30sec RI);
- 18x 50m (25m drill/25m swim);
- 200m CD (13,000m)
Start the workout with a Warm Up (WU) covering 1,000m. During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
Drill Set
Next up is a drill set to enhance your technique. it is made up of eighteen reps of 50m. Swim 25m doing an appropriate drill prior to continuing on with regular or normal swimming to complete 50m continuously. Pause prior to conducting the next repetition for a total of eight repetitions. Use fins for this set. Work through the below drills three times.
The pause referred to above is a stop of about 10 seconds. It’s a chance to grab a drink, review the programme and think about the next drill you will do. If you need 15-20 seconds or longer, you are welcome to take it because the rest duration isn’t physiologically critical to the aim of this set. Having a quick break is neurologically critical though, so make sure you don’t just roll straight from one rep to the next.
Some examples of drills can be found by clicking on the name below:
- Kick On Side (KOS) right side
- Kick On Side (KOS) left side
- 6/1/6
- 6/3/6
- Broken Arrow
- Popov
After the drill is set, take your fins off.
Main Set
Next up is a pyramid set, well it’s four pyramid sets. Between each rep in the pyramid take a 30-second Rest Interval (RI). One complete set involves swimming nine reps:
- 100m,
- 200m,
- 300m,
- 400m,
- 500m,
- 400m,
- 300m,
- 200m, and then
- 100m.
Complete that sequence of nine reps a total of four times, taking a 30-second Rest Interval (RI) between each rep.
Drill Set
Before moving into the Cool Down (CD), complete another set of drills same as you did at the start of the session.
Complete the workout with a 200m Cool Down (CD). Feel free to pause and stretch when needed and/or include stretching as part of each break until the distance is covered.
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’d like to have a chat with Coach Ray about preparing for and training for a marathon swim. Use this link to book a $20 consultation.
