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. Today’s session is a little longer.
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
- 8x 25m WU choice;
- 2x
- 300m (Breath 2-3-4-5-6-7 by 50’s);
- 200m (Breath 2-3-4-5-6-7 by 50’s);
- 2x 200m Build 1-2;
- 3x 100m Build 1-3;
- 100m Max;
- 100m CD (2,100m)
Option B
- 8x 25m WU choice;
- 2x
- 400m (Breath 2-3-4-5-6-7 by 50’s);
- 300m (Breath 2-3-4-5-6-7 by 50’s);
- 200m (Breath 2-3-4-5-6-7 by 50’s);
- 2x 200m Build 1-2;
- 3x 100m Build 1-3;
- 100m Max;
- 100m CD (2,900m)
Option C
- 8x 25m WU choice;
- 2x
- 600m (Breath 2-3-4-5-6-7 by 50’s);
- 500m (Breath 2-3-4-5-6-7 by 50’s);
- 400m (Breath 2-3-4-5-6-7 by 50’s);
- 2x 200m Build 1-2;
- 3x 100m Build 1-3;
- 100m Max;
- 100m CD (4,100m)
Start the workout with a Warm Up (WU) swimming a set of eight 25m reps. Focus on nice, smooth technique and mix up your stroke between the reps.
Next up is a set twice through of two (Option A) or three (Options B & C) reps of different lengths. Option A swims a rep of 300m followed by a second rep of 200m. Option B has reps of 400m, 300m and 200m. Whereas Option C has reps of 600m, 500m and 400m. Start these reps breathing every two strokes for the first 50m, then increase to every three lengths for the next 50m, and continue this process until you reach the point of breathing every 7 strokes. Then start back at breathing every two strokes. Take as long a Rest Interval (RI) between reps as required.
Next up is a set of two 200m reps. Swim the second rep faster than the first rep. Once again take as long a Rest Interval (RI) between reps as you need.
The next set is three 100m reps. Build you pace from one rep to the next across all three reps. Once again take as long a Rest Interval (RI) between reps as you need.
Finish the main set by swimming a 100m as fast as you can. Use a dive start if you wish.
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.