Developing your ability to sustain a higher pace, gives you the ability to build higher speed on top of the speed you can sustain (a great benefit for master’s swimmers). It also gives a great training stimulus to enhance your threshold swimming (a great benefit for triathletes and open-water swimmers). This session is perfect 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 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.
Read this article here for an explanation of Swim Intensity.
Option A
- 400m WU Level II;
- 4x 50m Drill/Swim;
- 8x 150m Level IV 15RI;
- 200m CD Level I-II (2,000m)
Option B
- 600m WU Level II;
- 4x 50m Drill/Swim;
- 10x 150m Level IV 15RI;
- 200m CD Level I-II (2,500m)
Option C
- 1,000m WU Level II;
- 8x 50m Drill/Swim;
- 12x 150m Level IV 15RI;
- 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 four (Options A & B) or eight (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 (Options A & B) or twice (Option C) through:
The main set includes eight (Option A), ten (Option B), or twelve (Option C) reps of 150m swum at Level IV. Take a 15-second Rest Interval (RI) after each rep.
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.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) files for this workout for FREE
Get my Swim Fitness Improver 12-week Swim Training Plan with 25% off
Introducing Swim Fitness Improver: Your Path to Mastery in Just 12 Weeks!
Calling all beginner swimmers aiming to unlock their full potential!
If you swim 1,500m to 2,000m per session and have your sights set on competing in masters swim events over 50m and 100m, or just want to swim faster, then my Swim Fitness Improver Training Plan is precisely what you need.
When purchasing, use the discount code “web25” to claim your 25% discount.
The fully periodised 12-week program is strategically designed to elevate your sprint speed and propel you to new heights of performance. Here’s what makes Swim Fitness Improver the ultimate choice:
- Customised for Beginners: We understand that starting your swimming journey can be daunting. That’s why our training plan is tailored specifically for beginners like you, providing a solid foundation and a clear pathway to progress. You’ll build the necessary skills, strength, and endurance to excel in sprint events.
- Expertly Periodised Workouts: The training plan follows a meticulously planned periodisation structure to optimise your training. Each session is thoughtfully designed to target key aspects of sprint swimming, focusing on speed, technique, and endurance. With the Structured Workouts, easily sync them to your Garmin watch for seamless guidance during every session.
- Professional Coaching and Support: You won’t be on this journey alone. As an experienced swimming coach I will be with you every stroke of your journey. Plus, as a Swim Fitness Improver participant, you gain exclusive access to our fortnightly group coaching calls. Get expert advice, ask questions, and connect with fellow athletes in a supportive community.
- Master the Sprints: If your goal is to dominate in masters swim events over 50m and 100m, Swim Fitness Improver is designed specifically for you. We focus on the explosive power and speed required for these events, helping you shave precious seconds off your times and leave your competition in your wake.
- Convenience and Accessibility: Our Structured Workouts can be seamlessly integrated into your training routine. Follow the program at your own pace, on your schedule, and track your progress effortlessly with your Garmin, Apple or Coros watch. It’s the ultimate combination of convenience and technology.
Don’t miss this opportunity to transform your swimming and achieve your competitive dreams. Join Swim Fitness Improver today and unleash your true potential in just 12 weeks!
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.
When purchasing, use the discount code “web25” to claim your 25% discount.