QKSwim SFB1 Session 04

Swimming, April 23, 2024

Returning to the pool after a period of time off can be daunting, regardless of why you haven't been swimming. Maybe you've been pregnant and have a young child, maybe you've been injured and haven't been able to swim, or maybe your life has got in the way and you haven't prioritised swimming for a wee while.

This session is perfect for master's swimmers, although not specifically targeted for triathletes and open water swimmers this session will help sharpen the top-end swim speed.

Read this article here for an explanation of Swim Intensity.

Session 04

  • 200 WU;
  • 8x 25 Drills;
  • 3x 100 20RI;
  • 8x 25 10RI;
  • 200 CD (1,100)

For the Warm Up (WU) start with a 200m swim at Level II. 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, 25m repetitions Do the drills below twice through:

  1. Kick On Side (KOS) left side 
  2. Kick On Side (KOS) right side 
  3. 6/1/6 
  4. 6/3/6

The main set is made up of three, 100m repetitions. Take a twenty second Rest Interval (RI) after each rep.

The second main set is made up of eight, 25m repetitions. Take a ten second Rest Interval (RI) after each rep. Swim these as fast as possible.

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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