Returning to the pool after a period of time off can be daunting, regardless of why you haven’t been swimming. Maybe you’ve been pregnant and have a young child, maybe you’ve been injured and haven’t been able to swim, or maybe your life has got in the way and you haven’t prioritised swimming for a wee while.
This session is perfect for master’s swimmers, although not specifically targeted for triathletes and open water swimmers this session will help sharpen the top-end swim speed.
Normally 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. However, this week I’ve got three workouts all under 2,000m that make up the first week of the Swim Fitness Builder Training Plan
Read this article here for an explanation of Swim Intensity.
Session 01
- 200 WU;
- 4x 50 Drills;
- 5x 100 30RI;
- 100 CD (1,000)
For the Warm Up (WU) start with a 200m swim 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 50m repetitions Do the drills below once through:
The main set is made up of five, 100m repetitions. Take a 30 second Rest Interval (RI) after each rep.
For the Cool Down (CD) swim 100m. 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.
Session 02
- 200 WU;
- 8x 50 Drill/Swim;
- 300 Swim;
- 100 CD; (1,000)
For the Warm Up (WU) start with a 200m swim 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 eight 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 twice through:
The main set is a single repetition of 300m.
For the Cool Down (CD) swim 100m. 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.
Session 03
- 200 WU;
- 8x 25 Drills;
- 10x 50 20RI;
- 150 CD (1,050)
For the Warm Up (WU) start with a 200m swim 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 eight 25m repetitions Do the drills below twice through:
The main set is made up of ten, 50m repetitions. Take a twenty second Rest Interval (RI) after each rep.
For the Cool Down (CD) swim 150m. 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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Swim Fitness Builder 1 (3x swims per week)
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