Building your ability to sustain your threshold pace in a swim is an important capability for triathletes and open-water swimmers. These sessions further develop that ability and will benefit triathletes of all distances, as well as other 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.
Read this article here for an explanation of Swim Intensity.
The inspiration for these workouts comes from an article by Doug Stern in an old issue of Triathlete from August 1996. I don’t know who Julie is, whether she is a fictitious athlete utilised by Doug for the purposes of the article or an actual triathlete.
Option A
- 400m WU;
- 5x 100m 20RI;
- 5x 100m 15RI;
- 5x 100m 10RI;
- 100m CD (2,000m)
Option B
- 600m WU;
- 7x 100m 20RI;
- 7x 100m 15RI;
- 7x 100m 10RI;
- 200m CD (3,000m)
Option C
- 800m WU;
- 10x 100m 20RI;
- 10x 100m 15RI;
- 10x 100m 10RI;
- 200m CD (4,000m)
For the Warm Up (WU) start with a 400m swim (Option A), 600m (Option B), or 800m (Option C). During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
Follow this with three sets of 100m efforts.
The first set of 100’s is made up of five (Option A), seven (Option B), or ten (Option C) reps of 100m. Take a twenty-second Rest Interval (RI) after each rep.
The second set of 100s has slightly less rest than the first set with only fifteen seconds of Rest Interval (RI). You still complete five (Option A), seven (Option B), or ten (Option C) reps of 100m.
The final set has even less rest with only ten seconds taken after each rep. There are still five (Option A), seven (Option B), or ten (Option C) reps of 100m.
For the Cool Down (CD) swim 100m (Option A) or 200m (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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