Spending time focusing on your technique and enhancing specific aspects of your stroke will allow you to swim faster for the same energy expenditure, or swim at your normal pace for less energy expenditure. This will allow you to finish the swim fresher for the remaining legs of the triathlon. This is a great session for 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 Marc Evans in The Road to Kona & Clearwater 2008 magazine/journal from Triathlete. I’ve taken Marc’s session and adapted it for the other options.
Option A
- 200m WU;
- 10x 25m;
- 8x 25m Drill 3L/3R 10RI;
- 4x 50m (25m Bk/25m K);
- 8x 50m Pull 5RI;
- 2x 200m 15RI;
- 8x 25m 10RI;
- 150m CD (2,000m)
Option B
- 400m WU;
- 10x 25m;
- 8x 25m Drill 3L/3R 10RI;
- 6x 50m (25m Bk/25m K);
- 12x 50m Pull 5RI;
- 4x 200m 15RI;
- 8x 25m Drill 3L/3R 10RI;
- 200m CD (2,950m)
Option C
- 800m WU;
- 12x 25m;
- 12x 25m Drill 3L/3R 10RI;
- 8x 50m (25m Bk/25m K);
- 12x 50m Pull 5RI;
- 6x 200m 15RI;
- 8x 25m Drill 3L/3R 10RI;
- 200m CD (3,000m)
Start the session with a Warm Up (WU) of 200m (Option A), 400m (Option B), or 800m (Option C). During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
Next up is a set of ten (Options A & B) or twelve (Option C) repetitions of 25m. Take as long a rest between reps as required.
Follow this with a set of eight (Options A & B) or twelve (Option C) repetitions of 25m drill. Stroke for three strokes with your left arm only then repeat the three strokes with your right arm only. Keep alternating three strokes each side for the full 25m. Take a ten second Rest Interval (RI) between reps.
Next up is a set of four (Option A), six (Option B) or eight (Option C) 50m reps. Swim these as 25m back stroke, 25m Kick. Complete the kick without a kick board, as demonstrated in the video below.
Follow this set with a set of eight (Option A) or twelve (Options B & C) 50m reps swum using a pull buoy. Take a five second Rest Interval (RI) between reps.
Next up is a set of two (Option A), four (Option B) or six (Option C) reps of 200m distance, with a fifteen second Rest Interval (RI) between reps.
Follow this with a set of eight repetitions of 25m drill. Stroke for three strokes with your left arm only then repeat the three strokes with your right arm only. Keep alternating three strokes each side for the full 25m. Take a ten second Rest Interval (RI) between reps.
The Cool Down (CD) consists of a 150m (Option A) or 200m (Options B & 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.
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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.
Get my 24 week Ironman Swim PB Training Plan with 25% off
When you cross the finish line of your Iron-distance Swim, you will have swum faster than you have in previous attempts.
Designed for Intermediate Iron-distance Athletes who are looking to compete in an Iron-distance event, the primary goal of this training plan is to prepare you to set a PB for the Swim during YOUR next Iron-distance event.
Starting 24 weeks before the YOUR next Iron-distance event, this plan progresses through phases to build you to your peak performance. Each week typically contains three swims each week. You will build up to: 4,000 metres swimming in a single session. Although not necessary, I recommend using a swim monitor (eg. Garmin Forerunner 735, 920 or 935) to track your sessions in the pool.
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Prior to using this plan, you should be able to complete a swim of 1,500 meters or yards continuously, and 3,000 metres or yards total within a workout.
When purchasing, use the discount code “web25” to claim your 25% discount.