This session sees a focus on VO2 max intensity over sets of 25m and 50m to develop your maximum sprint capacity. This workout is of benefit to all swimmers (including triathletes and open water swimmers – especially short course triathletes).
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;
- 4x 50 Drill/Swim;
- 12x 25 20RI;
- 100 Easy;
- 8x 50 30RI;
- 200 CD; (1,600)
Option B
- 600 WU;
- 4x 50 Drill/Swim;
- 12x 25 20RI;
- 200 Easy;
- 8x 50 30RI;
- 200 Easy;
- 8x 50 30RI;
- 200 CD; (2,500)
Option C
- 800 WU;
- 4x 50 Drill/Swim;
- 12x 25 20RI;
- 200 Easy;
- 8x 50 30RI;
- 200 Easy;
- 12x 25 20RI;
- 200 Easy;
- 8x 50 30RI;
- 200 CD; (3,200)
These workouts have a number of different sets, other than the Warm Up (WU) and easy swims between sets, there is no difference with the set between the options, just that Option A has less sets, and Option C has more sets to complete.
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 four, 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 once through:
The first sprint set is made up of twelve, 25m repetitions with a twenty second Rest Interval (RI).
Next up is an easy swim of 100m (Option A) or 200m (Options B & C).
The following set (which is the final set prior to the Cool Down (CD) for Option A) is made up of eight, 50m repetitions with a 30 second Rest Interval (RI).
Next up for Options B & C is a 200m easy swim.
The next set is for Option C only (and is skipped for Option B), and is made up of twelve, 25m repetitions with a twenty second Rest Interval (RI). A repeat of the first sprint set.
Option C follows this with an easy swim of 200m. This is also skipped for Option B.
The final set for both Option B & C is another set of eight, 50m repetitions with a 30 second Rest Interval (RI).
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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