Mixed sets of longer fast swims with shorter, harder reps following them are great for developing sustained speed. Especially for open water swimmers and triathletes who compete over longer distances. This session is great for developing that 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 a session from The Swim Academy in Queensland, Australia. It has been modified from what they published here.
Option A
- 200m WU (50 Free/50 Choice);
- 2x 100m (50 easy/50 moderate) Pull/Padd optional;
- 4x 25m (30sec RI, 25sec RI, 20sec RI, 15sec RI);
- 100m easy;
- 200m FAST;
- 4x 50m (easy/Hard) 20sec RI;
- 100m easy choice;
- 100m FAST;
- 2x 50m (easy/Hard) 20sec RI;
- 100m CD (1,400m)
Option B
- 200m WU (50 Free/50 Choice);
- 2x 100m (50 easy/50 moderate) Pull/Padd optional;
- 4x 25m (30sec RI, 25sec RI, 20sec RI, 15sec RI);
- 100m easy;
- 300m FAST;
- 6x 50m (easy/Hard) 20sec RI;
- 100m easy choice;
- 200m FAST;
- 4x 50m (easy/Hard) 20sec RI;
- 100m easy choice;
- 100m FAST;
- 2x 50m (easy/Hard) 20sec RI;
- 100m CD (2,100m)
Option C
- 200m WU (50 Free/50 Choice);
- 2x 100m (50 easy/50 moderate) Pull/Padd optional;
- 4x 25m (30sec RI, 25sec RI, 20sec RI, 15sec RI);
- 100m easy;
- 400m FAST;
- 8x 50m (easy/Hard) 20sec RI;
- 100m easy choice;
- 300m FAST;
- 6x 50m (easy/Hard) 20sec RI;
- 100m easy choice;
- 200m FAST;
- 4x 50m (easy/Hard) 20sec RI;
- 100m easy choice;
- 100m FAST;
- 2x 50m (easy/Hard) 20sec RI;
- 100m CD (3,000m)
Start the workout with a Warm Up (WU) swimming 200m. Alternate between swimming freestyle for 50m and then 50m of your choice of stroke.
The next set is made up of two, 100m reps. You have the option of using pull buoy and/or paddles with this one. The first 50m of each rep is easy and the second 50m is done at a moderate effort.
Finish the Warm Up (WU) with four, 25m reps. Between reps take less rest than the previous rep. Starting with 30 seconds Rest Interval (RI) after the first reps, 25 seconds after the second rep, 20 seconds after the third and only 15 seconds after the fourth.
Before the main sets swim 100m easy.
Option C starts off with longer reps than Options B and A. They will join the descending sets as the workout goes on. So this first set is for Option C only.
Option C commences with a 400m rep swum fast. The next set is a set of eight 50m reps. Alternate each rep easy and then hard until all eight reps have been swum. Take a 20 second Rest Interval (RI) between reps. After this set, swim 100m easy, using your choice of stroke.
Next up for Option C and the first main set for Option B is a single rep of 300m swum fast. The next set is a set of six 50m reps. Alternate each rep easy and then hard until all six reps have been swum. Take a 20 second Rest Interval (RI) between reps. After this set, swim 100m easy, using your choice of stroke.
Next up for all Options (and the first main set for Option A) is a single rep of 200m swum fast. The next set is a set of four 50m reps. Alternate each rep easy and then hard until all four reps have been swum. Take a 20 second Rest Interval (RI) between reps. After this set, swim 100m easy, using your choice of stroke.
Next up is a rep of 100m fast. Followed by two 50m reps. One easy and the second one hard, with a 20 second Rest Interval (RI) between reps.
For the Cool Down (CD) swim 100m. Unlike the previous sets which have to be freestyle, 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.
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 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.