This is a great base swim training session for your off-season, or in the general preparation period of your training plan. With this session you build your swimming endurance, while also benefiting your speed. This is an excellent session for swimmers and triathletes who just want to spend some quality time in the pool without a complex hard-to-remember training program.

In this workout you will swim longer blocks based on time, while alternating easy 100s and fast 50s. It is important to swim in a consistent pace, especially during the fast 50s. Try to swim all of these 50s in the same time.

There is no rest interval within the alternating sets, so swim these timed blocks without stopping for rest. You can adjust your pace for the EASY distances, if you are getting tired during the workout.

This session uses training zones to indicate workout intensity. Read more about how we use training zones for your workouts. And here you’ll find an explanation of the terms we use in our swimming workouts, like EASY, MOD and FAST.

The swim workout

10 minutes very EASY swimming (zone 1)

5 x 7 minutes alternating:

100 EASY zone 2-3
50 MOD to FAST, zone 3-4

Take a 2-minute rest interval after each of the 7 minutes

5 minutes very EASY swimming (zone 1)

Variation for experienced athletes

If you have more experience and are able to swim for longer periods without feeling the need for a rest interval, use this variation. This variation is also a good choice if you are training for an Ironman or other long distance triathlon.

10 minutes very EASY swimming (zone 1)

45 minutes alternating, with no rest intervals at all

100 EASY zone 2-3
50 MOD to FAST, zone 3-4

5 minutes very EASY swimming (zone 1)

Variation to use in the competition phase of your season

If you already have been building endurance and when you are closer to your goal race, you can use this variation of the alternations to give more focus on speed. Instead of an easy 100 and a fast 50, you switch these. Swim the 50s easy and the 100s fast.

alternate:

50 EASY zone 2-3
100 MOD to FAST, zone 3-4

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