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.
The inspiration for this workout comes from an article titled A Week In Paradise with Col Stewart from Triathlon Sports Magazine January/February 2001 edition. Col Stewart was the father and coach of Miles Stewart (1991 ITU World Champion and 2002 Commonwealth Games Silver Medalist).
A fortnight ago I wrote an article about the version of this workout that Miles Stewart conducted:
Option A
- 200m W/U;
- 100m K;
- 100m medley (change strokes every 25m);
- 100m pull;
- 2x 400m 60RI;
- 200m K;
- 3 sets of
- 4x 50m (straight arm, kick, fists)
- 200m W/U (1,900m)
Option B
- 400m W/U;
- 200m K;
- 200m medley (change strokes every 25m);
- 200m pull;
- 3x 400m 60RI;
- 200m K;
- 4 sets of
- 4x 50m (straight arm, kick, fists)
- 200m W/U (3,000m)
Option C
- 400m W/U;
- 400m K;
- 200m medley (change strokes every 25m);
- 200m pull;
- 3x 400m on 60RI;
- 200m K;
- 6 sets of
- 4x 50m (straight arm, kick, fists)
- 200m W/U (4,000m)
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.
Extend the Warm Up (WU) with a further 100m (Option A), 200m (Option B), or 400m (Option C) of kicking. My preference is to do this without a kickboard and using fins.
The final set within the Warm Up (WU) is a further 100m (Option A) or 200m (Option B or C) made up of medley swimming changing strokes every 25m. Start with Butterfly, then Backstroke, then breaststroke and then freestyle. Complete this once (Option A) or twice (Options B & C) through.
Next up is 100m (Option A) or 200m (Option B & C) utilising a pull buoy, focusing on using a long even glide with bilateral breathing.
The main set is two (Option A) or three (Options B & C), 400m reps taking a 60-second Rest Interval (RI) after each rep.
Follow this with 200m kicking as above.
Last up complete three (Option A), four (Option B), or six (Option C) sets of 4x 50m drill. The three drills listed in the article are straight-arm swimming, kick, and fist swimming, and round out the set with the fourth rep being straight swimming.
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 this plan, you should be able to complete a swim of 800 meters or yards continuously, and 2,000 metres or yards total within a workout.
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