Each week I will load three Saturday Swim Session options up for you to do. Option A is for swimmers who are after a workout less than 2,000 metres. Option B is for swimmers who are after a workout between 2,000 and 3,000m and Option C will be greater than 3,000m.
This session is designed for athletes with limited time to train and it adapts to the time available for you to train, as well as your own ability and is perfect to fit with in a lunch break. This session is great for triathletes, as well as open water swimmers with limited time to train. It can also be a great addition during the off season for pool swimmers.
View More Saturday Swim Session: Swim Session For Speed
These split 1,000’s carry the basic structure of a endurance drop set and add some intervals. You will be both mentally and physically challenged by this session. This is the first of a series of three progressions. Mark Newton recommends that you complete this session twice within the first fortnight of a nine week programme. This session is good for triathletes, as well as open water swimmers. It can also be a great addition during the off season for pool swimmers.
View More Saturday Swim Session: Mark Newton’s Split 1,000s A
Combining duration/distance of reps with a couple of different intensities of swimming can bring on some great fitness enhancements. This session is great for triathletes, as well as open water swimmers. It can also be a great addition during the off season for pool swimmers.
View More Saturday Swim Session: Paul Regensburg’s Aerobic Power Set
Including some threshold work can be of great benefit as it puts significant pressure on you to maintain your technique whilst challenging your cardiovascular system to improve. Scott Molina recommends a session similar to this once per week during your off season and perhaps two to three times per week during the session. This session is good for Olympic distance and Ironman 70.3 triathletes, as well as open water swimmers. It can also be a great addition during the off season for pool swimmers.
View More Saturday Swim Session: Scott Molina’s Technique & Tempo Session
Testing yourself with max efforts is a great way to develop your speed with an appropriate training stimulus. This is a great session for triathletes and open water swimmers to do to build their speed.
View More Saturday Swim Session: Colin Izzard’s Power Burst Workout
Endurance is a critical component of fitness for triathletes and long distance open water swimmers. The reps within this session involve a range of paces to develop the skill and mindset to finish an open water swim or swim leg of a triathlon with stamina. There are some progressive paces used to build your fitness. This is a great session for triathletes and open water swimmers to do to build their sustained speed.
View More Saturday Swim Session: Hansen & Hansen’s Distance Free 4
A large number of shorter reps interspaced with short Rest Intervals (RI) and then combined with longer sustained efforts are effective for building stamina and endurance. This is a great session for triathletes and open water swimmers to do to build their stamina and endurance.
View More Saturday Swim Session: Marc Evans’ Recreational Ironman Athlete Workout #4
Endurance is a critical component of fitness for triathletes and long distance open water swimmers. The reps within this session build your pace to develop the skill and mindset to finish an open water swim or swim leg of a triathlon with stamina. There are some progressive paces used to build your fitness. This is a great session for triathletes and open water swimmers to do to build their sustained speed.
View More Saturday Swim Session: Hansen & Hansen’s Distance Free 3
During an open-water swim whether it’s in an Ironman, triathlon or just a swim (without the bike and run following), you are likely to need to utilise different paces (particularly near the start and end of the swim leg). This session has a range of different distance reps, with different Rest Intervals (RI) to develop different speed/stamina related fitness goals. This is a great session for triathletes and open water swimmers to do to build their sustained speed.
View More Saturday Swim Session: Marc Evans’ Recreational Ironman Athlete Workout #5
Endurance is a critical component of fitness for triathletes and long distance open water swimmers. The reps within this session build your pace to develop the skill and mindset to finish an open water swim or swim leg of a triathlon with stamina. There are some progressive paces used to build your fitness. This is a great session for triathletes and open water swimmers to do to build their sustained speed.
View More Saturday Swim Session: Hansen & Hansen’s Distance Free 2