Spending a large amount of time swimming at or near your threshold pace and mixing in a bit of faster (or slower) swimming will develop not only your ability to sustain the pace, but also give your VO2 max a boost. This session is great for swimmers and triathletes preparing for longer, open water swims.
Last week I wrote an article about the original version of this workout:
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 from Swimming World Magazine. Although designed for National level swimmers, I will have modified versions of it next week for the rest of us. You can read the article here. I’ve called this session BOOM 💥 🤯 because that is how you will feel at the end of it!!
Option A
- 200m WU;
- 6x 75m, 20sec RI;
- 25m on 5min;
- 5x 75m, 20sec RI;
- 50m on 5min;
- 4x 75m, 20sec RI;
- 75m on 5min;
- 3x 75m, 20sec RI;
- 100m on 5min;
- 2x 75m, 20sec RI;
- 125m on 5min;
- 1x 75m, 20sec RI;
- 200m CD (2,350m)
Option B
- 400m WU;
- 7x 75m, 20sec RI;
- 25m on 5min;
- 6x 75m, 20sec RI;
- 50m on 5min;
- 5x 75m, 20sec RI;
- 75m on 5min;
- 4x 75m, 20sec RI;
- 100m on 5min;
- 3x 75m, 20sec RI;
- 125m on 5min;
- 2x 75m, 20sec RI;
- 150m on 5min;
- 1x 75m, 20sec RI;
- 175m on 5min;
- 200m CD (3,400m)
Option C
- 800m WU;
- 8x 75m, 20sec RI;
- 25m on 5min;
- 7x 75m, 20sec RI;
- 50m on 5min;
- 6x 75m, 20sec RI;
- 75m on 5min;
- 5x 75m, 20sec RI;
- 100m on 5min;
- 4x 75m, 20sec RI;
- 125m on 5min;
- 3x 75m, 20sec RI;
- 150m on 5min;
- 2x 75m, 20sec RI;
- 175m on 5min;
- 1x 75m, 20sec RI;
- 200m on 5min;
- 200m CD (4,600m)
For the Warm Up (WU) start with a 200m (Option A), 400m (Option B), or 800m (Option C) swim. During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
There are six (Option A), seven (Option B), or eight (Option C) sets made up of 75m reps, they get easier as you work through the session by decreasing the number of reps. The first set for Option A starts with six reps, Option B with seven reps, and Option C with eight reps. They are all done with a 20-second Rest Interval (RI).
The even number sets are all a single rep, they get longer and longer as you work through the workout, and are all done in five minutes. The second set is made up of a single, 25m rep. Swim this as fast as you can, and use a dive start. Rest through to the five-minute mark, the qwiker you swim the more rest you will get.
The third set is made up of five (Option A), six (Option B), or seven (Option C), 75m reps. Once again it is done with a 20-second Rest Interval (RI).
The fourth set is a single 50m rep, once again done in five minutes. Swim this as fast as you can. Max out again.
The next set is made up of four (Option A), five (Option B), or six (Option C), 75m reps. As with all these do them with a 20-second Rest Interval (RI).
Next up is a single 75m rep, done in five minutes and as fast as you can cover the 75m.
The next set is made up of three (Option A), four (Option B), or five (Option C), 75m reps. As with all these do them with a 20-second Rest Interval (RI).
Next up is a single 100m rep, done in five minutes and as fast as you can cover the 100m.
The next set is made up of two (Option A), three (Option B), or four (Option C), 75m reps. As with all these do them with a 20-second Rest Interval (RI).
Next up is a single 125m rep, done in five minutes and as fast as you can cover the 125m.
The next set is made up of a single (Option A), two (Option B), or three (Option C), 75m reps. As with all these do them with a 20-second Rest Interval (RI). This is the last set for Option A, if you are doing Option A then jump ahead to the Cool Down.
Next up (for Options B & C) is a single 150m rep, done in five minutes and as fast as you can cover the 150m.
The next set is made up of a single (Option B) or two (Option C), 75m reps. As with all these do them with a 20-second Rest Interval (RI).
Next up is a single 175m rep, done in five minutes and as fast as you can cover the 175m. This is the last set for Option B, if you are doing Option B then jump ahead to the Cool Down.
The next set for Option C is made up of a single 75m rep. As with all these do them with a 20-second Rest Interval (RI).
The last set for Option C is a single 200m rep, done in five minutes and as fast as you can cover the 200m.
For the Cool Down (CD) swim 200m. 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.
Keep an eye out for next week’s article that will cover a modified version of this workout for the majority of us.
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 enjoyed this workout, here is a similar session I published 12 months ago.
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