The ability to swim at and maintain your threshold pace is a critical component of fitness for triathletes and long-distance open water swimmers. This is a great session for triathletes and open water swimmers to do to build their top-end speed.
Each Saturday I will post a Swim Session, 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.
The inspiration for today’s workouts come from a Beginner’s Guide to Triathlon published by Triathlon Plus and was free with Issue 42 in the Summer of 2012. The workout comes from Doug Hall of RaceOffRoad.co.uk.
Option A
- 400 WU;
- 8x 50 Fast 20RI;
- 400 (25 K / 50 F/S)
- 200 CD
Option B
- 600 WU;
- 12x 50 Fast 20RI;
- 600 (25 K / 50 F/S)
- 200 CD
Option C
- 1,000 WU;
- 16x 50 Fast 20RI;
- 1,000 (25 K / 50 F/S)
- 200 CD
For the Warm Up (WU) start with a 400m swim (Option A), 600m (Option 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.
The first set is made up of eight (Option A), twelve (Option B) or sixteen (Option C) reps of 50m swum as fast as you can. Take a twenty second Rest Interval (RI) after each rep.
The next set is a continuous 400m (Option A), 600m (Option B) or 1,000m (Option C) swum alternating 25m Kick (see video below) and 50m Freestyle (F/S). Swim the kick section without a kickboard.
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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Download the Garmin (.FIT) files for this workout for FREE
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This programme will build your swimming fitness and develop your confidence and speed in the water even more.
Designed for Beginner & Intermediate triathletes and swimmers who are looking to improve their swimming fitness.
Being 8 weeks in duration, this plan progresses you from being comfortable completing sessions between 600 & 800m in distance through to 1,600m in distance over the 8 weeks. This programme has 3 swim sessions and a flexibility session each week.
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Prior to using these plans, you should be able to complete swim sessions of 600m in distance.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.
When purchasing, use the discount code “web25” to claim your 25% discount.