1. Endurance workout
1hr // 2.8km
Warm-up
400m as: 4 x [50m free, 25m backstroke, 25m kick]
Main session
4 x 50m with 10secs rest as: 25m single-arm (with opposite arm trailing), 25 swim
8 x 50m with 10secs rest as: Descending laps 1-4 (get quicker) and reduce your swim golf score
8 x 200m with 20secs rest as: Deep water starts and no push-offs. First 10m of each 50m quicker
Cool-down
300 easy swim – try and do at least 50 non freestyle
Benefits
Doing this session will first get you thinking about your stroke and control, reminding you what gets you moving forward. The main set will get you into a rhythm and working aerobically, which is what you need for a long-distance swim but also focus you on your turns. The little bursts of speed every 50m will give your fitness a nice little turbo boost.
2. Speed workout
1hr // 2.7km
Warm-up
4 x 100m with 20secs rest as 25m scull, 75m pull
2 x 100m with 20secs rest as: 50m side kick, 25m back kick, 25m front kick
Main session
6 x 50m with 15secs rest as: 25 double arm pulls, 25m swim
4 x 50m with 15secs rest as: 25 straight arm recovery, 25m full stroke
4 x 50m with 15secs rest as: Build to a fast finish each 50m
12 x 100m as: 1 length – 60secs rest; 3 lengths – 10secs rest; 2 lengths – 60secs rest; 2 lengths – 10secs rest; 3 lengths – 60secs rest; 1 length – 10secs rest
Cool-down
200m choice of stroke, easy
Benefits
Through the warm-up you can focus on getting hold of the water with your hands and forearms, then accelerating it back past your hips and being relaxed through your recovery.
Once you hit the main set, you can put that extra power to good use with swimming fast and hard on the 100s with long rest, and trying to maintain a smooth, strong effort on the 100s in between. Make sure you streamline and push off the wall well, especially on the fast 100s. Make the most of the speed it gives, and maintain it as much as possible!
3. Pool to open water skills
Up to 60mins // 2.2km
Warm-up
4 x 300m as: 50m freestyle, 25m choice of stroke (non-freestyle)
6 x 50m with 20secs rest doing side-kick
4 x 25m with 30secs rest – as far as you can without breathing. Be careful, don’t push your limits
Main session
4 x [25m with 15secs rest as: head-up FC; 50m with 15secs rest as: 25m swim with fists, 25m full stroke; 100m with 15secs rest as: deep-water start, fast first 25m, steady 75m]
6 x 50m with 20secs rest as: drafting practice. Swim on the toes of your friend for 50, then swap. If you have the space, try drafting on your friends hip, or at their shoulder
- Three steps to practising your swim drafting until it's perfect
- How much time does drafting save when swimming?
Cool-down
200m choice of stroke, easy
Benefits
Doing this session gets you thinking about all the elements that you need to swim open water well. From a good efficient kick to start with, and being able to relax and control your stroke (no breathing), the main set challenges you to think about sighting, gripping the water, accelerating and starts.
New swimmer progression
Up to 60mins // 1.6km
Warm up
4 x 50m with 30secs rest as: your choice of stroke
Main session
4 x 25m with 15secs rest as: side kick
2 x 50m with 20secs rest as: full stroke
4 x 25m with 15secs rest as: rotator kick
2 x 50m with 20secs rest as: full stroke
4 x 25m with 15secs rest as: 6 kicks-1 pull (6-1-6)
2 x 50m with 20secs rest as: full stroke
Repeat the above
Cool down
8 x 25m choice of stroke
Benefits
After a short warm-up doing whatever stroke you like, the main set is all about finding a good balance in the water and strong body position.
The key throughout the set is to look down if you’re not breathing (rather than forwards), turn your chin toward your shoulder to breathe, and to always think about drawing your belly button towards your spine (engage your core). This will all make life much easier for you!