Stamina can be built by swimming a large number of short 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
- 200m WU;
- 6x 50m (25m Drill/25m Swim);
- 2x (200m Swim, 20sec RI; 4x 50m 10sec RI;)
- 200m CD (1,500m)
Option B
- 400m WU;
- 6x 50m (25m Drill/25m Swim);
- 3x (200m Swim, 20sec RI; 4x 50m 10sec RI;)
- 200m CD (2,100m)
Option C
- 800m WU;
- 12x 50m (25m Drill/25m Swim);
- 4x (200m Swim, 20sec RI; 4x 50m 10sec RI;)
- 200m CD (3,200m)
For the Warm Up (WU) start with a 200m (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 set. There are six (Options A & B) or twelve (Option 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 once through for Options A & B, and twice through for Option C:
The main set is made up of two (Option A), three (Option B) or four (Option C) Broken 200’s. Each Broken 200 is made up of a 200m straight swim with a 20 second Rest Interval (RI) followed by a sub-set of four 50m reps with a ten second Rest Interval (RI) after each rep. Then repeat the next Broken 200 from the start for the required number of repetitions.
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 1,500m in distance.
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