Endurance is a critical component of fitness for triathletes and long distance open water swimmers. The reps within this session build your pace to develop the skill and mindset to finish an open water swim or swim leg of a triathlon with stamina. There are some progressive paces used to build your fitness. 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 Workouts In A Binder – For Swimmers, Triathletes and Coaches written by Nick and Eric Hansen.
Option A
- 400m WU (200m F/S, 100m IM, 100m K);
- 3x 100m (Build 1-3) 20RI;
- 60RI;
- 200m Fast 60RI;
- 4x 50m (Build 1-4) 15RI;
- 60RI;
- 200m Fast 60RI;
- 2x 100m K 15RI;
- 2x 100m 20RI;
- 2min RI;
- 6x 75m 15RI;
- 2x
- 75m Pick Up,
- 75m Easy,
- 75m Mod Non-F/S,
- 2x
- 100m CD (2,250m)
Option B
- 3x 400m WU (200m F/S, 100m IM, 100m K);
- 4x 100m (Build 1-4) 20RI;
- 60RI;
- 200m Fast 60RI;
- 8x 50m (Build 2-2-2-2) 15RI;
- 60RI;
- 200m Fast 60RI;
- 4x 100m K 15RI;
- 2x 100m 20RI;
- 2min RI;
- 6x 75m 15RI;
- 2x
- 75m Pick Up,
- 75m Easy,
- 75m Mod Non-F/S,
- 2x
- 100m CD (3,550m)
Option C
- 3x 400m WU (200m F/S, 100m IM, 100m K);
- 4x 100m (Build 1-4) 20RI;
- 60RI;
- 400m Fast 60RI;
- 8x 50m (Build 2-2-2-2) 15RI;
- 60RI;
- 400m Fast 60RI;
- 4x 100m K 15RI;
- 4x 100m 20RI;
- 2min RI;
- 12x 75m 15RI;
- 4x
- 75m Pick Up,
- 75m Easy,
- 75m Mod Non-F/S,
- 4x
- 100m CD (4,600m)
Start the workout with a Warm Up (WU) made up of one (Option A) or three (Options B & C) repetitions of 400m. Each 400m rep is made up of 200m Freestyle, 100m Individual Medley (IM), then the last 100m Kicking without using a kickboard.
The next set is made up of three (Option A) or four (Options B & C) reps of 100m. Build your pace from rep to rep, getting faster with each rep. Take a twenty second Rest Interval (RI) between sets and and extra minute at the end of the set.
Next up is 200m (Options A & B) or 400m (Option C) swum fast. Rest for a minute after the rep.
Follow that with a set of four (Option A) or eight (Options B & C) 50m reps. Take a fifteen second Rest Interval (RI) between reps. For Option A build your pace from rep to rep, getting faster with each rep. For Options B & C, Build 2-2-2-2, so your first two reps should be at a slow pace, your next two reps at a fast pace, your next two at a faster pace and your final two should be at your fastest pace. Take another minute of extra rest at the conclusion of the set.
Next up is 200m (Options A & B) or 400m (Option C) swum fast. Rest for a minute after the rep.
The next set is made up of two (Option A) or four (Options B & C), 100m reps Kicking without using a kickboard. Take a fifteen second Rest Interval (RI) between reps.
The following set is made up of two (Options A & B) or four (Options C) reps of 100m. Swim these aiming to have the fastest average speed possible. Take a twenty second Rest Interval (RI) between sets and an extra two minutes at the conclusion of the set.
The final set is made up of six (Options A & B) or twelve (Option C) reps of 75m. Complete two (Options A & B) or four (Option C) cycles through of a Pick Up rep, (where you increase your pace as you build through the rep, starting at a slow pace and finishing with a sprint); an easy rep; and, a moderate rep of a non-Freestyle stroke.
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.
Get my 8 week Swim Fitness Builder Training Plan with 25% off
This programme will build your swimming fitness and develop your confidence and speed in the water even more.
Designed for Beginner & Intermediate triathletes and swimmers who are looking to improve their swimming fitness.
Being 8 weeks in duration, this plan progresses you from being comfortable completing sessions between 600 & 800m in distance through to 1,600m in distance over the 8 weeks. This programme has 3 swim sessions and a flexibility session each week.
When purchasing, use the discount code “web25” to claim your 25% discount.
Prior to using these plans, you should be able to complete swim sessions of 600m in distance.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.
When purchasing, use the discount code “web25” to claim your 25% discount.
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.
You won’t find a more useful or durable swimming book. These waterproof pages are made to be used and abused on the pool deck, and oversize flat will hold the workouts upright for easier viewing.
Thousands of swimmers and triathletes have used the original workouts in a binder to strengthen the strokes and improve the times. And Nick and Eric Hansen deliver 100 new workouts that incorporate a full range of strokes, drills, and skill building to help you develop more power, endurance, and speed. Athletes can choose between a standard “A workout” and a modified “B workout“, for those with less time or stamina.
Regardless of experience or ability, you’ll enjoy the variety packed into these pages and the unique training plans that help put it together.
Nick Hanson is a former US national team swimming coach University of Wisconsin head coach and University of Arizona assistant coach. Currently, he coaches master swimmers in Loveland, Colorado.
Eric Hanson has national and international experience as an athlete in a coach of the US national team. He served as assistant coach of the 2003 Pan-American games US team and head coach of the 2002 short course world championships. Now as the head coach at the University of Wisconsin, he oversees both men’s and women’s swim programs.