These split 1,000’s carry the basic structure of a endurance drop set and add some intervals. You will be both mentally and physically challenged by this session. This is the final of a series of three progressions. Mark Newton recommends that you complete this session three times across the final three weeks of a nine week programme. This session is good 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 One-Hour Workouts – 50 Swim, Bike & Run Workouts For Busy Athletes written by Scott Molina, Mark Newton & Michael Jacques. This particular workout comes from Mark Newton.
Option A
- 600m WU;
- 4x 100m Mod 10RI;
- 400m Swim;
- 3x 200m (3rd 50m drill) 10RI;
- 200m Swim;
- 2x 400m Mod 10RI;
- 200m CD (3,200m)
Option B
- 800m WU;
- 4x 50m Sprint 10RI;
- 600m Swim;
- 4x 100m Mod 10RI;
- 400m Swim;
- 3x 200m (3rd 50m drill) 10RI;
- 200m Swim;
- 2x 400m Mod 10RI;
- 200m CD (4,200m)
Option C
- 1,000m WU;
- 800m Swim;
- 4x 50m Sprint 10RI;
- 600m Swim;
- 4x 100m Mod 10RI;
- 400m Swim;
- 3x 200m (3rd 50m drill) 10RI;
- 200m Swim;
- 2x 400m Mod 10RI;
- 200m CD (5,200m)
Within this workout each set is 1,000m total. The three options all have a different number of sets. Option C having the most and longest workout. Option B 1,000m or one set less, and Option A a further 1,000m and one set less again. Effectively it is the same workout but Option B starts with the second 1,000m set and Option A starts with the third 1,000m set.
Start the workout with a Warm Up (WU) made up of 1,000m for Option A.
The second set is split as 800m aerobic swim (which is the Warm Up (WU) for Option B), followed my a mini set of four, 50m Sprints. Take a ten second Rest Interval (RI) between reps.
The next set is 600m aerobic swimming (which is the Warm Up (WU) for Option A), followed by four, 100m reps of moderate paced swimming with a ten second Rest Interval (RI) between reps.
The following set is made up of a 400m aerobic swim followed by three, 200m repetitions. Within these reps the third 50m (I.E. between 100m and 150m) is swum as a drill of your choice. Take a ten second Rest Interval (RI) between reps.
The final set is made up of a 200m aerobic swim, followed by a set of two, 400m reps swum at moderate effort. Take a ten second Rest Interval (RI) between reps.
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.
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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.
When purchasing, use the discount code “web25” to claim your 25% discount.
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.
One-Hour Workouts is a collection of 50 swim, bike, and run workouts from top triathlon coaches that anyone can fit into a lunch hour–including warm-up and cool-down.
If they could, most endurance athletes would love to set aside more time for training. But work, family, and real life too often get in the way of the cardinal rule for endurance athletes: never miss a workout.
One-Hour Workouts is the perfect solution for athletes who are pressed for time. These 50 workouts are tightly focused so that athletes can get a quality training session in just one hour. Athletes can choose from base, tempo, or speed workouts in each sport to match their training plan’s goal for the day.
Former professional triathlete Scott Molina (The Terminator), Mark Newton, and Michael Jacques give athletes smart workouts that will complement their existing training and keep season goals on track even in the busiest of weeks.