This is based on a session put together by Grant Hackett’s coach as part of his mid-season build-up. This session is great for swimmers and triathletes preparing for longer, open water 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.
The inspiration for these sessions came from Grant Hackett’s (former world 1,500m freestyle world record holder) coach Denis Cotterell from an article by Olivier Poirier-Leroy read it here. The session has been adapted to fit the purpose of these articles, as it is 7,400yds total.
Option A
- 200m (150m F/S, 50m Stroke) WU;
- 150m (Freestyle/Back/Freestyle) 45sec RI;
- 3x 50m (Stroke count, Drill, Build to FAST);
- 10x 100m 40sec RI;
- 100m Kick/scull/drill/swim;
- 2x 50m (25m HARD/25m easy) 40sec RI;
- 200m CD (1,900m)
Option B
- 400m (150m F/S, 50m Stroke) WU;
- 2x 150m (Freestyle/Fly/Freestyle, Freestyle/Back/Freestyle) 45sec RI;
- 4x 50m (Drill, Stroke count, Drill, Build to FAST);
- 15x 100m 40sec RI;
- 100m Kick/scull/drill/swim;
- 4x 50m (25m HARD/25m easy) 40sec RI;
- 200m CD (2,900m)
Option C
- 400m (150m F/S, 50m Stroke) WU;
- 2x 150m (Freestyle/Fly/Freestyle, Freestyle/Back/Freestyle) 45sec RI;
- 8x 50m (2x Drill, 2x Stroke count, 2x Drill, 2x Build to FAST);
- 20x 100m 40sec RI;
- 200m Kick/scull/drill/swim;
- 4x 50m (25m HARD/25m easy) 40sec RI;
- 200m CD (3,700m)
Start the workout with a Warm Up (WU) by swimming 200m (Options A & B), or 400m (Option C). During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim. Do each 200m as freestyle for the first 150m, then change to another stroke for the next 50m. If you are doing Option B or C complete that 200m cycle of Freestyle and the other stroke.
The next set is made up of a single 150m rep for Option A or two 150m reps for Option B. Break each 150m into 50m sub-reps with no rest between but 45 seconds between each 150m rep. For Option A break this up with 50m each of freestyle, backstroke, and then freestyle again. For Option, B & C do the same as Option A for the second rep. For the first rep break it up as 50m each of freestyle, butterfly and freestyle. Take a 45-second Rest Interval (RI) between these reps.
The next set is made up of a number of 50m reps. Option A has three reps: the first rep count your strokes for the 50m; the second rep conduct a drill of your choice; the third rep build your speed throughout the rep to be sprinting at the end of it. Option B starts with a drill and then the three reps that Option A does for the remaining three reps. Option C does all four reps, twice through.
The main set is made up of ten, fifteen or twenty 100m reps for Options A, B, and C respectively. Take a 40-second Rest Interval (RI) between reps.
Next set for Option A & B swim 100m continuously, 25m each of kick, sculling, drill, and then freestyle. For Option C swim 200m continuously, 50m each of kick, sculling, drill, and then freestyle.
For the final set complete two (Option A) or four (Options B & C) reps of 50m. Swim these by swimming the first 25m very HARD, then straight into an easy 25m. Have a 40-second Rest Interval (RI) between reps.
For the Cool Down (CD) swim 200m. 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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