Com Games Gold medalist & Olympic Bronze medalist, Cameron McEvoy has swum some tough sets during his career, over the next few weeks I’m going expose you to a number of his toughest training sets (and variations for mere mortals).
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 an article by Olivier Poirier-Leroy at YourSwimLog.com, you can read the full article here.
Option A
- 200m WU;
- 8x 25m Drill;
- 4x 200m (every second MAX) 45sec RI;
- 4x 50m Bk 20sec RI;
- 200m CD (1,600m)
Option B
- 400m WU;
- 8x 25m Drill;
- 8x 200m (every second MAX) 45sec RI;
- 8x 50m Bk 20sec RI;
- 200m CD (2,800m)
Option C
- 400m WU;
- 8x 25m Drill;
- 12x 200m (every second MAX) 45sec RI;
- 12x 50m Bk 20sec RI;
- 200m CD (3,800m)
Start the workout with a Warm Up (WU) covering 200m (Option A) or 400m (Options B & 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 25m repetitions. Feel free to use fins whilst doing this set. Do the drills below twice through:
I wrote an article about swimming drills previously. Click here to read and watch it.
The Main Set is made up of two sets. The first set is four (Option A), eight (Option B) or twelve (Option C) reps of 200m. Every second rep swims these as max intensity aiming for as fast a time as you can. For the odd-numbered reps cruise at a nice aerobic pace. Take a 45-second Rest Interval (RI) between reps.
The second set is made up of four (Option A), eight (Option B), or twelve (Option C) 50m reps swum using the backstroke. Take a 20-second Rest Interval (RI) between reps.
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.