To be an elite-level triathlete you need an exceptional aerobic base. Miles Stewart was well-known as an elite triathlete in the 1990s and into the 2000s. He had an exceptional aerobic base, built by consistent training and a large volume combined with speed. The focus of this session was developing his aerobic base. This session is good for triathletes, as well as open-water swimmers.
This week I’ll take you through what Miles Stewart did, in a fortnight’s time I’ve modified the workout for us mere mortals to be able to complete with the normal three options I publish.
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).
- 1,000m W/U;
- 4x 200m on 2:45-3:00;
- 400m Easy;
- 5x 100m on 1:40-1:45;
- 400m Easy;
- 16x 25m Hard/Easy on :60;
- 1,000m Padd, feet tied;
- 1,000m Kick;
- 500m C/D (6,000m)
For the Warm Up (WU) start with a 1,000m swim. During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
The first set is made up of four, 200m reps. Miles’ started each rep every 2:45 to 3:00, meaning if it took him 2:30 to swim the 200m he got a maximum of thirty seconds rest before the next rep. The harder he swam the more rest he got.
Next up was 400m of easy swimming.
Then a set of five, 100m reps. These were started every 1:40-1:45. Similar to the 200m reps above, the faster he swam them the more rest he got.
Then he had another set of 400m easy swimming.
The next set included sixteen reps of 25m swum alternating a hard rep, followed by an easy rep. These were started every 60 seconds, to maximise the rest. Col gives the instruction of using very fast arms and kick.
For the next set Miles would swim a further 1,000m with paddles and his feet tied together. For this use a small inner tube from a push-chair or a buggy.
The next set was a solid 1,000m of kicking without a kickboard changing his lead arm every 50m.
For the Cool Down (CD) swim 500m. 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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