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 are perfect for people with limited time or are not yet fit or confident enough swimming longer sessions, these workouts are used across my Swim Fitness Builder Training Plans.
Read this article here for an explanation of Swim Intensity.
Session 04
- 200 WU;
- 8x 25 Drills;
- 3x 100 20RI;
- 8x 25 10RI;
- 200 CD (1,100)
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 three, 100m repetitions. Take a twenty second Rest Interval (RI) after each rep.
The second main set is made up of eight, 25m repetitions. Take a ten second Rest Interval (RI) after each rep. Swim these as fast as possible.
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.
Session 05
- 200 WU;
- 8x 50 Drill/Swim;
- 400m Continuous;
- 200 CD (1,200)
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 400m.
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.
Session 06
- 200 WU;
- 8x 25 Drills;
- 2 sets of:
- 10x 25 15RI;
- 200 CD (1,100)
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:
There are two main sets, each is made up of ten, 25m repetitions. Take a fifteen second Rest Interval (RI) after each rep. Between the two sets take a longer rest.
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 CD).
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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