The ability to sustain repeated efforts with short rest periods will develop your threshold swimming ability. Although not pure speed this is a building block that will help you be a faster swimmer later in the season. This workout is of benefit early in a build up for swimmers trying to optimise their pure speed, as well as for triathletes and open water swimmers later in their build up as it enhances their threshold pace.
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. This weeks workout sees Options A & B, a little bit longer than they normally are.
Read this article here for an explanation of Swim Intensity.
This series of workouts were put together to help build the speed over shorter (50m & 100m) distances. Although the individual workout might not target pure speed over these distances they form part of an overall periodised plan to achieve that outcome.
Option A
- 400 WU;
- 8x 50 Drill/Swim;
- 10x 100 20RI;
- 200 CD; (2,000)
Option B
- 600 WU;
- 8x 50 Drill/Swim;
- 14x 100 20RI;
- 200 CD; (2,600)
Option C
- 800 WU;
- 12x 50 Drill/Swim;
- 16x 100 20RI;
- 200 CD; (3,200)
For the Warm Up (WU) start with a 400m swim (Option A), 600m (Option B), or 800m (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 (Options A & B), or three times (Option C) through:
The main set is made up of ten (Option A), fourteen (Option B) or sixteen (Option C) 100m reps. Take a twenty second Rest Interval (RI) after each rep.
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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