This is a fun wee session based on everyone’s favourite (or maybe least favourite) Christmas Carol. With a focus on short reps and the inclusion of plenty of drills. This session is great for swimmers and triathletes preparing for longer, open-water swims.
Each Saturday I will post a Swim Session, and 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.
Option A
- 1x 200m WU;
- 2x 25m 10sec RI;
- 3x 25m Drills;
- 4x 25m 10sec RI;
- 5x 25m Drills;
- 6x 25m 15sec RI;
- 7x 25m Drills;
- 8x 25m 15sec RI;
- 9x 25m Drills;
- 10x 25m 20sec RI;
- 11x 25m Drills;
- 12x 25m 20sec RI;
- 200m CD (2,325m)
Option B
- 1x 400m WU;
- 2x 50m 20sec RI;
- 3x 25m Drills;
- 4x 50m 20sec RI;
- 5x 25m Drills;
- 6x 50m 20sec RI;
- 7x 25m Drills;
- 8x 50m 15sec RI;
- 9x 25m Drills;
- 10x 50m 15sec RI;
- 11x 25m Drills;
- 12x 25m 20sec RI;
- 200m CD (3,275m)
Option C
- 1x 800m WU;
- 2x 100m 20sec RI;
- 3x 25m Drills;
- 4x 100m 20sec RI;
- 5x 25m Drills;
- 6x 100m 20sec RI;
- 7x 25m Drills;
- 8x 50m 15sec RI;
- 9x 25m Drills;
- 10x 50m 15sec RI;
- 11x 25m Drills;
- 12x 50m 20sec RI;
- 200m CD (4,450m)
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 doesnβt need to be a continuous swim.
The remaining sets increase in the number of reps through to twelve reps in the last set before the Cool Down (CD).
Start with two reps of: 25m with a ten-second Rest Interval (RI) for Option A; 50m with a 20-second Rest Interval (RI) for Option B; and 100m reps with a 20-second Rest Interval (RI) for Option C.
The next set is three, 25m reps of drills. I recommend using fins and completing KOS (one rep on each side) and then 6/1/6.
I wrote an article about drills here:
After you’ve removed your fins the next set is made up of four reps: 25m with a ten-second Rest Interval (RI) for Option A; 50m with a 20-second Rest Interval (RI) for Option B; and 100m with a 20-second Rest Interval (RI) for Option C.
Time to put the fins back on again for a set of five 25m reps of drills. I recommend completing four reps of KOS (two reps on each side) and then a rep of 6/1/6.
Remove the fins for the next set of six reps of 25m with a 15-second Rest Interval (RI) for Option A; 50m with a 20-second Rest Interval (RI) for Option B; and 100m with a 20-second Rest Interval (RI) for Option C.
Time to put the fins back on again for a set of seven 25m reps of drills. I recommend completing four reps of KOS (two reps on each side) then two reps of 6/1/6, and then a single 6/3/6 rep.
Once you’ve taken your fins off complete a set of eight reps of 25m with a 15-second Rest Interval (RI) for Option A; and 50m with a 15-second Rest Interval (RI) for Options B & C.
The next drill set is made up of nine 25m reps of drills. I recommend completing four reps of KOS (two reps on each side) then two reps of 6/1/6, two reps of 6/3/6, and then a single rep of Popov. Use your fins for this set.
Next up is a set of ten reps of 25m with a 20-second Rest Interval (RI) for Option A; and 50m with a 15-second Rest Interval (RI) for Options B & C.
The final drill set is made up of eleven, 25m reps. I recommend completing four reps of KOS (two reps on each side) and then two reps of 6/1/6, two reps of 6/3/6, two reps of Popov, and a single rep of Broken Arrow. Use your fins for this set.
The final set is made up of twelve reps of 25m with a 20-second Rest Interval (RI) for Options A & B; and a set of 50m with a 20-second Rest Interval (RI) for Option C.
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 which 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 and 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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