A common problem for triathletes is doing too much volume in the final lead up to an event. It is important to taper off your training prior to an event so you don’t arrive at the state line carrying residual fatigue. Within this session are aspects that simulate a triathlon or open water swim race with the increased pace at the start, and the over kick towards the end of the session, simulating the final push towards the swim exit. This session will benefit triathletes of all distances, particularly Ironman 70.3 and Olympic distance triathletes, as well as other open-water swimmers in the final couple of weeks prior to their event.
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 Lance Watson on TrainingPeaks. You can read the article here.
Option A
- 400 WU;
- 3x 100 (50 Fast / 50 Cruise) 20RI;
- 200 30RI;
- 300 30RI;
- 200 (-ve Split) 30RI;
- 3x 100 (50 Fast / 50 Cruise) 20RI;
- 50 Over Kick;
- 200 CD (1,950m)
- 10min Stretching
Option B
- 400 WU;
- 4x 100 (50 Fast / 50 Cruise) 20RI;
- 2x 200 30RI;
- 400 30RI;
- 2x 200 (-ve Split) 30RI;
- 4x 100 (50 Fast / 50 Cruise) 20RI;
- 50 Over Kick;
- 200 CD;
- 10min Stretching
Option C
- 600 WU;
- 6x 100 (50 Fast / 50 Cruise) 20RI;
- 3x 200 30RI;
- 600 30RI;
- 3x 200 (-ve Split) 30RI;
- 6x 100 (50 Fast / 50 Cruise) 20RI;
- 50 Over Kick;
- 200 CD; (3,850)
- 10min Stretching
For the Warm Up (WU) start with a 400m (Options A & B) or a 600m (Option C) swim. 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 set of three (Option A), four (Option B) or six (Option C) reps of 100m. These reps start off with 50m swum at a fast pace, then settle into a cruise pace for the final 50m. Take a twenty second Rest Interval (RI).
Follow this with a set of one (Option A), two (Option B) or three (Option C) 200m efforts. Swim these at a solid pace, taking a 30-second Rest Interval (RI) after each rep.
The next set is 300m (Option A), 400m (Option B) or 600m (Option C) also swum at a solid pace with a 30-second Rest Interval (RI).
This leads into a set of one (Option A), two (Option B) or three (Option C) 200m efforts. Swim these with a negative split (-ve split), taking a 30-second Rest Interval (RI) after each rep. A negative split (-ve split) refers to swimming the second half faster than the first half.
The final set is a repeat of the first set of three (Option A), four (Option B) or six (Option C) reps of 100m, with the rep split 50m fast and then cruising the second 50m. All with a twenty second Rest Interval (RI).
Prior to the Cool Down (CD) finish with a fast 50m with an over kick. This is increasing the speed fo your kick as you kick hard through this single rep, simulating pushing hard for the swim exit.
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 & 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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Get my 12 week Intermediate Ironman 70.3 & Olympic Triathlon Swim Training Plan with 25% off
When you cross the finish line of your triathlon Swim, you will have swum faster than you have in previous events.
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Starting 12 weeks before the YOUR event, this plan progresses through phases to build you to your peak performance. Each week contains three swims. You will build up to 2,700 metres swimming in a single session so you can get the sessions done quickly. Although not necessary, I recommend using a multisport watch to track your sessions in the pool.
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Prior to using this plan, you should be able to complete a swim of 800 meters or yards continuously, and 2,000 metres or yards total within a workout.
When purchasing, use the discount code “web25” to claim your 25% discount.