3 Essential Weekly Swim Workouts

3 Essential Weekly Swim Workouts

(upbeat music) – Swimming is arguably the discipline that most of us struggle
with committing to on a regular basis, once you find the time to
actually get to the pool, unless you’ve got friends there, or a club to train with, it can be really hard
to find the motivation to stick to a structured session. – Yeah but fear not because you really are
not alone, I promise, now here at GTN, we have
a number of key sessions that we’ll dip into during our training, so today we’re going to
be sharing three must do weekly workouts with you that you can follow along
during your training and helping to take the
thinking out of the equation for you too. (upbeat music) – Right first up, we are going to discuss a
good aerobic focus session, now this used to be the bread and butter, pretty much any training
plan because in triathlon, the shortest distance you’re
going to be training for is the 400 meters, if you’re doing a super sprint right up to 3.8 kilometers
if you’re doing an Ironman and don’t be fooled,
these are long distances. – Yeah and now to train for longer swim, you need to get used to
doing some longer reps in our training, now with all these works
out any training plan, the structure of the sessions
can be altered accordingly for instance you could
increase the length of the reps as you become more
confident with the work load and the swimming length or
even reduce the recovery time, but just make sure that you
do include a good warm up and warm down with all of these sessions. (upbeat music) – [Female Speaker] So we’re going to start with 200 meter reps. For the session base, it’s going to be three times 200 meters, that’s one swim, one pull,
and then one pull with paddles all with 20 seconds rest after each 200. Aim to do this block through twice which will make it six 200s, with an extra 60 seconds
rest between sets, and your fitness improves, you can increase the sets to three, or even four blocks making
it nine or 12 200 meters. You can also reduce the rest
between sets from 60 seconds down to 45 seconds or
even 30 seconds rest, and finally to really push yourself, reduce the rest between each
of the 200s down to 15 seconds, or even 10 seconds. (upbeat music) – Now the term threshold
can sound extremely daunting when we talk about it in training, I know it used to send shivers
down my spine on occasions, however that really need not be the case. – Yeah, if you think of
it more as race pace, and it sames a little bit nicer, admittedly if you training for a sprint then still going to be quite quick, but if you’re training for
a half or full Ironman, it becomes more manageable and this type of training really is key to preparing you to you’re next race. (upbeat music) – [Male Speaker] So a suggestion
for a threshold session is a block of six by
100 meters at threshold, with a slight reduction in recovery as we work our way through the block. So that’s broken down to
three by 100 at threshold with 15 seconds recovery, two by 100s at threshold
with 10 seconds recovery, one by 100 at threshold
with 5 seconds recovery, and then we’re going to
take 50 meters recovery after that block, and then we’re going to try
and do that two times through, building up to maybe three times through or even possibly even four times through. – Regardless of triathlon
being an endurance sport, we still shouldn’t neglect our speed, and it’s a common misconception that you don’t need to go fast to go long but this isn’t true. – Yeah and for that reason, we would recommend including
some short sharp intervals into your training each week, to essentially shock the body. (upbeat music) So our sample speed session
is 16 lots of 25 meters as every fourth rep fast, and all the other reps easy with 15 seconds recovery between each, and then straight into 12 lots of 25, as every third rep fast with 10 seconds recovery between each, and then into eight lots of 25 meters as every second rep fast, 10 seconds recovery between each rep, and then finishing off
with four lots of 25 meters as every rep fast, with
five seconds recovery, now you notice that the amount of rest reduces slightly through
the course of the set as the frequency of the
harder reps increases. This gets a total of 1000 meters, but as I mentioned already, this can be altered an
adapted as you progress so this could be doubled up
to be swam as 50 meter reps, with a rest altered accordingly. It’s safe to say that swimming can sometimes become a
little but of a chore, but with some thought through
workouts and structure, like we suggested today, it’s amazing what difference it can make, and you can actually end up
enjoying your time in the pool. – Yeah, and I’m also keen to point out that although if highlighted
three specific sessions today, by no means do you have to feel the need to include all three every single week, rather just think of it more
like a bit of a pick and mix, that you can dip in and out of and trust me, each of these sessions have their individual benefits. – Yeah and if you’ve enjoyed this, give us a thumbs up, hit
the globe to subscribe and if you want some structure when you’re swimming outdoors, we’ve got a video with
some session suggestions just here. – Yeah and if you like to see three must do weekly run workouts, you can see that by
clicking just down here.

21 thoughts on “3 Essential Weekly Swim Workouts

  1. why don't GTN provide training paid sessions to the public you have the obvious training coaches to do so!!!!

  2. GTN sets an even higher standard! My eyes usually glaze over when someone suggests swim sets, but now I understand what and why, except I need to go back for screenshots . Thanks!

  3. Always wondered what are those yellow and blue things on your right? Are those kayaks? Why are there kayaks in a pool?

  4. Hey there, i have a question. In speed session 16x25m with 4th fast and 15 sec recovery means: swim 100m(last 25m fast) and then wait 15 sec and do 4 it for four times ? Am i wrong?

  5. Great video, both for Run and Swim weekly workouts. Just missing the 3 cycling workouts now! Looking forward for that one!


  6. Newbie here with questions:

    1. Should one of the three sessions must only be done in one day? Can't we do like a aerobic & threshold in one day with like a 30 minute rest between?

    2. Can we pick some steps from the three and combine them into one mixed session? Like a 200m pull – 2x100m threshold – 2x50m intervals?

    3. The recommendation here is around 2-4 reps of each session. Can it go higher up to like 10 given we add one rep each week as we get stronger?

    4. Is the speed session only done with one rep? Will it make us vulnerable to injury if we increase it?

  7. I did the threshold session today!

    I was only able to do 2 repeats. The short rests with the race pacr was really tough and my speeds worsen at the 2nd 😭 I plan to suck it up and add a 3rd repeat next week!

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