This is a great test session that can be done every fortnight to keep a check on your progress. This is a great session for triathletes and open water swimmers to do to build their sustained speed.
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 today’s workout comes from The Essential Swimmer written by Steve Tarpinian (RIP).
Option A
- 200m WU;
- 8x 50m Drill Swim;
- 10x 100m on X:XX (read below);
- 200m CD (1,800m)
Option B
- 800m WU;
- 8x 50m Drill Swim;
- 10x 100m on X:XX (read below);
- 200m CD (2,400m)
Option C
- 1,000m WU;
- 16x 50m Drill Swim;
- 10x 100m on X:XX (read below);
- 200m CD (3,000m)
Start the workout with a Warm Up (WU) covering 200m (Option A), 800m (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 drill/swim set. There are eight (Options A & B) or sixteen (Option C) 50m repetitions made up of 25m Drill, then straight into 25m normal swimming. Feel free to use fins whilst doing this set. Do the drills below twice (Option B) or four (Option C) times through:
I wrote an article about swimming drills previously. Click here to read and watch it.
The main set is made up of ten, 100m reps. Start with an interval 0:40 slower than your best 100m time. For example, if your best 100m time in the last year is 1:30, start each rep 2:10 after the previous rep started. If it takes you 1:35 to swim, you get 35 seconds rest, if it takes 1:41 you get 29 seconds rest, etc… the incentive is for you to swim your fastest and maximise how much rest you get. Aim to hold the pace steady or slightly descend your times and get a little bit qwiker with each rep.
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.
Share this post so your friends can benefit as well.
If you enjoyed this workout, here is a similar session I published 12 months ago.
I’ve recently launched a new swim training plan that will improve your swimming. If your goal this year involves swimming faster with limited time to train. Complete the form below and get more information about this great plan.