The greater your efficiency in the water, the faster you can swim for less effort. Including swimming drills in your training regularly will enhance your technique and form. It is great for master’s swimmers as well as open-water swimmers and triathletes.
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 after a workout between 1,000 & 2,000 metres. Option B is for swimmers after a workout between 2,000 & 3,000m and Option C will be greater than 3,000m.
Read this article here for an explanation of Swim Intensity.
Option A
- 400m WU Level II;
- 12x 50m Drill/Swim;
- 200m Level II;
- 12x 50m Drill/Swim;
- 200m CD Level I-II (2,000m)
Option B
- 600m WU Level II;
- 16x 50m Drill/Swim;
- 200m Level II;
- 16x 50m Drill/Swim;
- 200m CD Level I-II (2,600m)
Option C
- 1,000m WU Level II;
- 20x 50m Drill/Swim;
- 200m Level II;
- 20x 50m Drill/Swim;
- 200m CD Level I-II (3,400m)
For the Warm Up (WU) start with a 400m swim (Option A), 600m (Option B), or 1,000m (Option C) at Level II. 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 twelve (Option A), sixteen (Option B) or twenty (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 three (Option A), four (Option B), or five times (Option C) through:
Swim a relaxed 200m focusing on good technique prior to the next drill set.
Complete another set of drills, with the same focus as the first set.
For the Cool Down (CD) swim 200m. Unlike the previous sets which have to be freestyle, the Cool Down (CD) (like the Warm Up (WU)) 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 and 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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Prior to using this plan, you should be able to swim 400 metres or yards continuously, 1,500 metres or yards total within a workout.
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