Mixing Up The Intensity - Opt A
Swimming, June 17, 2025
In the swim leg of a triathlon (or open water swim) there is often some variation in swim intensity. The start of the race will often start at a hectic pace, as people try and jostle for a good position or to get to the first turn buoy in a good position before settling into a more sustainable pace. the pace then picks up again towards the end of the swim. Within this session there is some variety of paced efforts - including some max sprints to start the main sets off, before some sustained longer efforts and then finishing with some sprints with less rest. This session is great for open-water swimmers and triathletes of all distances.
For swimmers who are after a workout between 1,000 & 2,000 metres.
Read this article here for an explanation of Swim Intensity.
- 200m W/U;
- 8x 50m (25m Drill/25m Swim);
- 12x 25m 60sec RI;
- 400m 30sec RI;
- 6x 50m on ½T+15sec;
- 200m C/D (1,800m)
For the Warm Up (WU) start with a 200m. 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 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 through:
The first of the main sets is a sprint set. Swim twelve reps of 25m as fast as you can. Take a complete rest for one whole minute after each rep.
Next up is a set of one 400m reps. Take a 30-second Rest Interval (RI) after each rep.
The final set prior to the Cool Down (CD) is six 50m reps. Start each rep on half your T-Time plus 15-seconds. For example if your T-Time is 2:00 minutes - half of that is 1:00 minute, then add 15-seconds means you start each rep on 1:15. If it takes you 55-seconds to swim the 50m then you get a 20-second rest, if the next rep takes you 1:10 to swim, you only get five seconds rest for that rep. For more about T-Times read this article:
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 (CD).
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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