Maintaining a high pace is important for long-distance and open water swimmers. Within this session, your ability to hold a high pace (with a short Rest Interval (RI)) is developed. This is a great session for Olympic distance 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 an article by Sara McLarty on Triathlete.com, you can read the original article here.
Option A
- 200m WU;
- 6x 25m Pick Up 10 RI;
- 50 Choice;
- 1000m
- 100m FAST 20 RI;
- 4x 100m Strong 20 RI;
- 100m (climb out at the 50m and dive back in) 20 RI;
- 4x 100m Strong 20 RI;
- 3x 100m Pull 15 RI;
- 200m CD (1,900m)
Option B
- 500m WU;
- 12x 25m Pick Up on :40;
- 100m Choice;
- 1500m
- 150m FAST 15 RI;
- 4x 150m Strong on 3:00;
- 150m (climb out at the 75m and dive back in) 15 RI;
- 4x 150m Strong on 3:00;
- 3x 200m Pull on 4:00;
- 200m CD (3,200m)
Option C
- 800m WU;
- 16x 25m Pick Up on 30;
- 100 choice;
- 1500m
- 150m FAST 10 RI;
- 4x 150m Strong on 2:10;
- 150m (climb out at the 75m and dive back in) 10 RI;
- 4x 150m Strong on 2:10;
- 3x 300m Pull on 4:30;
- 400m CD (2,900m)
Start the workout with a Warm Up (WU) swimming 200m (Option A), 500m (Option B), or 800m (Option C). During the warm-up have a good stretch between reps and take as long as you need to get ready for the second rep.
Next up is a set of six (Option A), twelve (Option B), or sixteen reps (Option C) of 25m picking up your pace within each rep. Start at a slow pace for a few strokes and pick up your pace until you finish the length sprinting the last few strokes. Option A does this with ten seconds Rest Interval (RI), Option B starts each rep at the 40-second mark, and Option C start on the 30-second mark.
Before the main set complete 50m (Option A) or 100m (Options B and C) swimming your choice of stroke (avoid freestyle/front-crawl for this rep).
The main set is made up of either 1,000m (Option A) or 1,500m (Options B & C) of swimming broken down as per below:
Option A: Start with a fast 100m before a 20-second Rest Interval (RI). Then it’s into a set of four 100m reps swum strongly with 20 seconds Rest Interval (RI) after each rep. Next up it’s a 100m rep but halfway through climb out and dive back in. Take a 20-second Rest Interval (RI) after this rep. Then finish with another set of four, 100m reps swum strongly with a 20-second Rest Interval (RI) between each rep.
Option B: Start with a fast 150m before a 15-second Rest Interval (RI). Then it’s into a set of four 150m reps swum strongly starting every three minutes. Next up it’s a 150m rep but halfway through climb out and dive back in. Take a 15-second Rest Interval (RI) after this rep. Then finish with another set of four, 150m reps swum strongly starting every three minutes.
Option C: Start with a fast 150m before a ten-second Rest Interval (RI). Then it’s into a set of four 150m reps swum strongly starting every two minutes and ten seconds. Next up it’s a 150m rep but halfway through climb out and dive back in. Take a ten-second Rest Interval (RI) after this rep. Then finish with another set of four, 150m reps swum strongly starting every two minutes and ten seconds.
The final set is made up of three reps of 100m (Option A), 200m (Option B), or 300m (Option C) utilising a pull buoy. Take a 15-second Rest Interval (RI) between reps for Option A. Option B they are swum starting every four minutes and for Option C starting every four minutes, thirty seconds.
For the Cool Down (CD) swim 200m (Options A & B) or 400m for Option C., 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’d like weekly swim workouts sent directly to your inbox, fill in this form:
Get Weekly Swim Workouts Direct to Your Inbox
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.
The 20 Most Popular Swim Sessions from www.CoachRay.nz
With over 200 articles covering swim workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.