Repeated sprints will develop your VO2 max, but with minimal rest the training stimuli from a long set of sprints like this will also give your body a threshold training stimuli. Sessions like this are great for improving lactate tolerance and mental resilience. This session 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 in April 2024 issue of 220 Triathlon Magazine by Ben Bright who was a Kiwi 2000 Olympic Triathlete who trained under Denis Cotterell back in the 90’s.
Option A
- 400 WU;
- 8x 50 Drill/Swim;
- 16x 25 5RI (every 4th max Sprint);
- 12x 25 10RI (every 4th max Sprint);
- 8x 25 15RI (every 4th max Sprint);
- 4x 25 20RI (every 4th max Sprint);
- 200 CD (2,000)
Option B
- 400 WU;
- 8x 50 Drill/Swim;
- 16x 50 5RI (every 4th max Sprint);
- 12x 50 10RI (every 4th max Sprint);
- 8x 50 15RI (every 4th max Sprint);
- 4x 50 20RI (every 4th max Sprint);
- 200 CD (3,000)
Option C
- 1,000 WU;
- 12x 50 Drill/Swim;
- 16x 50 5RI (every 4th max Sprint);
- 12x 50 10RI (every 4th max Sprint);
- 8x 50 15RI (every 4th max Sprint);
- 4x 50 20RI (every 4th max Sprint);
- 200 CD (3,800)
For the Warm Up (WU) start with a 400m swim (Options A & B), or 1,000m (Option C). 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 (Options A & B), or twelve (Option C) 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 for Options A & B, or three times through for Option C:
The main set is made up of forty, 50m reps (or 25m reps for Option A). There are four sets all up.
The first set is sixteen reps with only five seconds Rest Interval (RI). Every four reps sprint as fast as you can.
The second set is made up of twelve reps, each with ten seconds Rest Interval (RI) after each rep. As previously every four reps sprint as fast as you can.
The third set is only eight reps and you get fifteen seconds Rest Interval (RI). As before every four reps sprint as fast as you can.
For the final set there are only four reps and you get twenty seconds Rest Interval (RI) after each rep. With the final rep, give it everything you have left.
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
When you cross the finish line of your triathlon Swim, you will have swum faster than you have in previous events.
Designed for busy triathletes targeting an Olympic distance or ½ IM event who are looking to compete in an IM event, the primary goal of this training plan is to prepare you to Swim faster during YOUR event.
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.
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.
