When you get in the lake, river or sea, it’s far too easy to ‘just’ swim and get it done. As training, it’s great for aerobic conditioning… but that’s probably about it.
If you’ve ever done sprint or interval sessions running (especially on the track), or a turbo/spin session, these ideas can be taken straight into the pool or open water – the same theories of training apply. In the pool your distances are more clearly defined, and while in open water there may be more disruptions the ideas are the same.
The session below involves maximum-paced efforts with reduced amounts of recovery, but they’re only short swims. When you do each of the efforts, focus on pushing your hand/arm back firmly through the water, driving as much water backwards as you can. With this, your arm should naturally recover quicker, negating the need to throw your arm forward to start again. Try it at slow speeds to get comfortable with it, then build up the power to work harder/go faster.
Warm-up
10-15mins easy
Loosen up, get relaxed in the water, increase your HR steadily
•
2 x [4 x 15 strokes]
As 15 strokes super slow and easy; 15 strokes moderate; 15 strokes vigorous; 15 strokes max effort
10mins easy to recover
Main set
10 x 10 strokes max effort
Think power and acceleration
30 strokes recovery after each rep
•
10 x 10 strokes max effort
Think controlled aggression
20 strokes recovery after each rep
•
10 x 10 strokes max effort
Think push with purpose with your hands/forearms
10 strokes recovery after each rep
Cool-down
10mins easy recovery swim
Adapt for beginners
You could do this in the pool if you’re not open-water swimming yet (do 1 length fast, or even half a length), or you could take longer rests between each rep.
Adapt for Ironman
As long as it’s not at the expense of swimming fast in the reps themselves, don’t swim as ‘easy’ in the rest periods. Also, do an extra set of reps with longer rests beforehand.
3 tips from John Wood
1. DON’T COUNT
Don’t worry about the exact numbers of strokes – it’s a rough guideline to get you thinking of intervals.
2. FORM
Focus on pushing the water back with purpose and drive to generate speed and power.
3. TECHNIQUE
Do drills in the recovery if you know that elements of your stroke need work.