Saturday Swim Session: 12 Days of Christmas 🎄 🎅

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 doesn’t 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:

Coach Ray’s Top 3 Swimming Drills to Get You Swimming Smooth

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.

Share this post so your friends can benefit as well.

Download the Garmin (.FIT) files for this workout for FREE

Get my Swim Fitness Improver 12-week Swim Training Plan with 25% off

Introducing Swim Fitness Improver: Your Path to Mastery in Just 13 Weeks!

Calling all beginner swimmers aiming to unlock their full potential!

If you swim 1,500m to 2,000m per session and have your sights set on competing in masters swim events over 50m and 100m, or just want to swim faster, then my Swim Fitness Improver Training Plan is precisely what you need.

When purchasing, use the discount code “web25” to claim your 25% discount.

The fully periodised 13-week program is strategically designed to elevate your sprint speed and propel you to new heights of performance. Here’s what makes Swim Fitness Improver the ultimate choice:

1. Customised for Beginners: We understand that starting your swimming journey can be daunting. That’s why our training plan is tailored specifically for beginners like you, providing a solid foundation and a clear pathway to progress. You’ll build the necessary skills, strength, and endurance to excel in sprint events.
2. Expertly Periodised Workouts: The training plan follows a meticulously planned periodisation structure to optimise your training. Each session is thoughtfully designed to target key aspects of sprint swimming, focusing on speed, technique, and endurance. With the Structured Workouts, easily sync them to your Garmin watch for seamless guidance during every session.
3. Professional Coaching and Support: You won’t be on this journey alone. As an experienced swimming coach, I will be with you every stroke of your journey. Plus, as a Swim Fitness Improver participant, you gain exclusive access to our fortnightly group coaching calls. Get expert advice, ask questions, and connect with fellow athletes in a supportive community.
4. Master the Sprints: If your goal is to dominate in master swim events over 50m and 100m, Swim Fitness Improver is designed specifically for you. We focus on the explosive power and speed required for these events, helping you shave precious seconds off your times and leave your competition in your wake.
5. Convenience and Accessibility: Our Structured Workouts can be seamlessly integrated into your training routine. Follow the program at your own pace, on your schedule, and track your progress effortlessly with your Garmin, Apple or Coros watch. It’s the ultimate combination of convenience and technology.

Don’t miss this opportunity to transform your swimming and achieve your competitive dreams. Join Swim Fitness Improver today and unleash your true potential in just 13 weeks!

Prior to using this plan, you should be able to swim 400 metres or yards continuously, 1,500 metres or yards total within a workout.

When purchasing, use the discount code “web25” to claim your 25% discount.