Conducting reps with changes of pace and minimal rest between reps will help build your stamina. 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 a former college swimmer and high school assistant coach, Margaret Cyphers. Click here to view the original article.
Option A
- 200m WU;
- 4x 50m Mod Pace, 10sec RI;
- 4x 50m Fast Pace, 20sec RI;
- 4x 100m Build 1-4, 20sec RI;
- 4x
- 75m FAST, 10sec RI;
- 25m SPRINT, 20sec RI;
- 4x
- 25m Mod Pace, 10sec RI;
- 25m SPRINT, 20sec RI;
- 200m CD (1,800m)
Option B
- 500m WU;
- 8x 50m Mod Pace, 10sec RI;
- 8x 50m Fast Pace, 20sec RI;
- 4x 100m Build 1-4, 20sec RI;
- 4x
- 75m FAST, 10sec RI;
- 25m SPRINT, 20sec RI;
- 8x
- 25m Mod Pace, 10sec RI;
- 25m SPRINT, 20sec RI;
- 200m CD (2,700m)
Option C
- 1,000m WU;
- 8x 50m Mod Pace, 10sec RI;
- 8x 50m Fast Pace, 20sec RI;
- 8x 100m Build 1-4, 20sec RI;
- 4x
- 75m FAST, 10sec RI;
- 25m SPRINT, 20sec RI;
- 8x
- 25m Mod Pace, 10sec RI;
- 25m SPRINT, 20sec RI;
- 200m CD (3,600m)
Start the workout with a Warm Up (WU) covering 200m (Option A), 500m (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 & C) 50m reps swum at a moderate pace with a ten second Rest Interval (RI).
Follow that with another set of four (Option A) or eight (Options B & C) 50m reps swum at a Fast pace with a 20-second Rest Interval (RI).
The next set is four (Options A & B) or eight (Option C), 100m reps with a 20-second Rest Interval (RI). The set is swum Build 1-4. As you complete each rep you swim it faster than the previous rep. Starting with a Moderately paced rep, then a Fast rep, then a Faster rep, and your fourth rep will be your Fastest. If you are doing eight reps, repeat the cycle reverting back to a moderate pace for your fifth rep and building with each rep to finish with your eighth rep being the fastest.
Next up is a set of four 100m reps. But every 100m gets broken into 75m swum FAST, followed by a brief ten-second Rest Interval (RI) before finishing off the 100m with a 25m SPRINT. Take a full 20-second Rest Interval (RI) before the next rep.
Move onto a set of either four (Option A) or eight (Options B & C) 50m reps split into 25m sub-reps. The first 25m swim at a moderate pace with a ten-second Rest Interval (RI) before the second 25m swim as a SPRINT with a 20-second Rest Interval (RI).
For the Cool Down (CD) swim 200m. 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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