Combining duration/distance of reps with a couple of different intensities of swimming can bring on some great fitness enhancements. This session is great for triathletes, as well as open water swimmers. It can also be a great addition during the off season for pool swimmers.
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 Paul Regensburg in the June 2009 issue of Triathlete Magazine. Paul is a coach with Pinnacle Fitness and has a pretty comprehensive CV.
Option A
- 400m WU;
- 200m Mod 30RI;
- 2x 100m Fast 10RI;
- 4x 50m Fast 20RI;
- 100m Mod 30RI;
- 100m Fast 10RI;
- 4x 50m Easy 10RI;
- 200m CD (1,600m)
Option B
- 400m WU;
- 400m Mod 45RI;
- 4x 100m Fast 10RI;
- 4x 50m Easy 10RI;
- 200m Mod 30RI;
- 2x 100m Fast 10RI;
- 4x 50m Fast 20RI;
- 100m Mod 30RI;
- 100m Fast 10RI;
- 4x 50m Easy 10RI;
- 200m CD (2,600m)
Option C
- 400m WU;
- 600m Mod 60RI;
- 6x 100m Fast 10RI;
- 4x 50m Easy 10RI;
- 400m Mod 45RI;
- 4x 100m Fast 10RI;
- 4x 50m Easy 10RI;
- 200m Mod 30RI;
- 2x 100m Fast 10RI;
- 4x 50m Fast 20RI;
- 100m Mod 30RI;
- 100m Fast 10RI;
- 4x 50m Easy 10RI;
- 200m CD (4,000m)
The three different options are all shorter version of the Option C workout, with Option B starting part way through the main sets (after the same Warm Up (WU)), and Option A starting further through again (after the Warm Up (WU)).
Start the session with a Warm Up (WU) of 400m for all three Options. During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
Option C start their main set with a 600m moderate paced swim that can be maintained for the full 600m. Then take a 60 second Rest Interval (RI).
Next up (for Option C only) is a set of six, 100m reps swum fast with only a ten second Rest Interval (RI).
This is followed by a set of four, easy 50m reps also with a ten second Rest Interval (RI) and once again only for Option C.
Option B commences (and Option C continues) with a 400m moderate paced swim that can be maintained for the full 400m. Then take a 45 second Rest Interval (RI).
Next up (for Options B & C) is a set of four, 100m reps swum fast with only a ten second Rest Interval (RI).
This is followed by a set of four, easy 50m reps (for both Options B & C) also with a ten second Rest Interval (RI).
The next set is where Option A commences their workout (and the other two options both continue). It is a 200m rep swum at a moderate pace with a 30 second Rest Interval (RI).
Next up is a set of two, 100m reps swum fast with only a ten second Rest Interval (RI).
Then a set of four, fast 50m reps with a twenty second Rest Interval (RI). Note the change in pace compared to the previous sets of four, 50m reps, as well as the longer Rest Interval (RI).
Next up is a rep of 100m at a moderate pace. After ten second Rest Interval (RI) follow it up with a single 100m rep at a fast pace.
Then finish the workout with a set of four, easy 50m reps with a ten second Rest Interval (RI).
For the Cool Down (CD) swim 200m. 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.
Share this post so your friends can benefit as well.
If you’d like weekly swim workouts sent direct to your inbox, fill in this form:
Get Weekly Swim Workouts Direct to Your Inbox
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 12 week Ironman Swim PB Training Plan with 25% off
Have you got 12 weeks left prior to an Ironman Race and you need to sort your swim out? Here is my periodised swim programme to get you swimming an Ironman PB ready for whichever race you are preparing for.
The first three weeks focus on building a base and enhancing your technique. The next three weeks continue to build your base with longer sets. Then we start adding a touch of speed without losing your aerobic conditioning. Then over the final three weeks we taper off, but maintain the intensity so you don’t lose any race speed.
When purchasing, use the discount code “web25” to claim your 25% discount.
When purchasing, use the discount code “web25” to claim your 25% discount.
The final seven days are critical in an athlete’s preparation for a triathlon event. This time period can be the difference between a great result and a disaster. This how to book will help triathletes of all skill levels in their final preparations for race day. Avoid mistakes, prepare perfectly, and learn the secrets of the pros.