A large number of shorter reps interspaced with short Rest Intervals (RI) and then combined with longer sustained efforts are effective for building stamina and endurance. This is a great session for triathletes and open water swimmers to do to build their stamina and endurance.
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
- 5x 100m 20RI;
- 60RI;
- 5x 100m 15RI;
- 60RI;
- 5x 100m 30RI;
- 500m CD (2,000m)
Option B
- 5x 100m 20RI;
- 5x 100m 15RI;
- 60RI;
- 5x 100m 10RI;
- 60RI;
- 5x 100m 30RI;
- 800m CD (2,800m)
Option C
- 5x 100m 20RI;
- 5x 100m 15RI;
- 60RI;
- 5x 100m 10RI;
- 60RI;
- 5x 100m 30RI;
- 1,000m CD (3,000m)
Start with a set of five, 100m reps take a twenty second Rest Interval (RI) between each rep. With the reasonable duration for the Rest Interval (RI) between reps, treat these five reps as a Warm Up (WU) and swim that at an intensity appropriate for such.
Next up for Options B & C is a further set of five, 100m reps this time with only a fifteen second Rest Interval (RI).
All Options take a one minute Rest Interval (RI) prior to their second (Option A) or third (Options B & C) set of five, 100m reps. Option A has a fifteen second Rest Interval (RI) and Options B & C take a ten second Rest Interval (RI).
Another one minute Rest Interval (RI) is taken prior to the final set of five, 100m reps. This time there is a 30 second Rest Interval (RI) to maximise your recovery for the maximum intensity that you will swim these five reps.
The Cool Down (CD) consists of 500m (Option A), 800m (Option B) or 1,000m (Option C).
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.
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