This session is designed for athletes with limited time to train and it adapts to the time available for you to train, as well as your own ability and is perfect to fit with in a lunch break. This session is great for triathletes, as well as open water swimmers with limited time to train. 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 Ryman & Ralph Hydes in the October 2010 issue of Triathlon Plus Magazine.
- 200m WU;
- 6x 50m 15RI;
- ?x 100m 30RI;
- 200m CD
Start the session with a Warm Up (WU) of 200m. During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
Start with six reps of 50m taking a fifteen second Rest Interval (RI) after each rep.
The main set is made up of as many 100m reps as you can fit in, within the time available to you. Take a 30 second Rest Interval (RI) after each rep.
Ensure you leave enough time to complete a Cool Down (CD) swim of 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.
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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.
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Prior to using these plans, you should be able to complete swim sessions of 1,500m in distance.
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