Stamina can be built by swimming longer reps with shorter reps. This session is good for triathletes, as well as open water 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.
Option A
- 300m W/U;
- 6x 50m (25m Drill/25m Swim);
- 4x 200m Swim on 2T+30sec;
- 4x 50m K 15sec RI;
- 200m C/D (1,800m)
Option B
- 400m W/U;
- 8x 50m (25m Drill/25m Swim);
- 6x 200m Swim on 2T+30sec;
- 4x 50m K 15sec RI;
- 200m C/D (2,400m)
Option C
- 800m W/U;
- 8x 50m (25m Drill/25m Swim);
- 8x 200m Swim on 2T+30sec;
- 6x 50m K 15sec RI;
- 200m C/D (3,300m)
For the Warm Up (WU) start with a 300m (Option A), 400m (Option B) or 800m (Option C) swim. During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
Next up is a drill/swim set. There are six (Option A) or eight (Options B & C) 50m repetitions made up of 25m Drill, then straight into 25m normal swimming. Feel free to use fins whilst doing this set. Do the drills below twice through (For Option A only do the Kick On Side twice):
The main set is made up of four (Option A), six (Option B) or eight (Option C) 200m reps swum starting each rep on two times your T-Time plus 30 seconds. For example, if your T-Time was 2:00, you would start each rep every 4:30 (2x 2:00 + 30 sec). Read more about T-Times below:
For the Cool Down (CD) swim 200m. Unlike the previous sets which have to be freestyle, the cooldown (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 3,000m in distance.
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