Repeated reps, and swimming at a sustained pace will help develop your threshold swimming speed. This session is good for triathletes, as well as open-water swimmers.
Each Saturday I will post a Swim Session, and 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 W/U;
- 8x 50m (25m Drill/25m Swim);
- 8x 25m 10sec RI;
- 8x 100m T+20sec;
- 200m W/U (1,800m)
Option B
- 400m W/U;
- 8x 50m (25m Drill/25m Swim);
- 8x 25m 10sec RI;
- 14x 100m T+20sec;
- 200m W/U (2,600m)
Option C
- 400m W/U;
- 12x 50m (25m Drill/25m Swim);
- 12x 25m 10sec RI;
- 20x 100m T+20sec;
- 200m W/U (3,500m)
For the Warm Up (WU) start with a 200m (Option A) or 400m (Options B & 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 eight (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 Option A, twice through for Option B and thrice through for Option C:
Next up is a set of eight (Options A & B) or twelve (Option C) 25m reps with only ten seconds of Rest Interval (RI).
The following set is made up of eight (Option A), fourteen (Option B), or twenty (Option C) 100m reps. These swim on your T-Time plus 20 seconds. For example, if your T-Time is 1:40, adding 20 seconds to it means you start each rep every 2:00; if your T-time is 2:05, you will be starting each rep every 2:25 after starting the previous rep. Read more about T-Times here:
For the Cool Down (CD) swim 100m. 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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