Exposing your body to a range of intensities and training tools (such as pull buoy, fins, etc…) can assist both your swimming speed and stamina. This workout is great for triathletes with variations based on your capabilities and the event you are targeting.
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.
The inspiration for these workouts comes from ORCA New Zealand’s Facebook page with a workout I saw a few weeks ago. Click here to be taken to the original post.
Option A
- 300m WU;
- 200m K;
- 5x 100m (Alt F/S, Br);
- 2x 200m Fins;
- 6x 50m PB;
- 200m CD; (1,900m)
Option B
- 400m WU;
- 200m K;
- 8x 100m (Alt F/S, Br);
- 4x 200m Fins;
- 6x 50m PB;
- 300m CD (2,600m)
Option C
- 600m WU;
- 200m K;
- 10x 100m (Alt F/S, Br);
- 5x 200m Fins;
- 8x 50m PB;
- 300m CD; (3,600m)
For the Warm Up (WU) start with a 300m swim (Option A), 400m (Option B), or 600m (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.
The first set is made up of 200m Kicking, utilise your fins and avoid using a kick board.
In the next set complete five (Option A), eight (Option B) or ten (Option C) reps of 100m alternating between freestyle and breaststroke.
Following on from your final breaststroke rep, move into a set of two (Option A), four (Option B), or five (Option C) reps of 200m swimming with your fins on.
The final set is made up of six (Options A & B) or eight (Option C) reps of 50m utilising a pull buoy.
Throughout the workout, there are no prescribed rests, but between each rep take a long enough RI to catch your breath and focus on the following rep.
For the Cool Down (CD) swim 200m (Option A) or 300m (Options B & C). 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 & 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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