Col Stewart’s Miles for Miles Session #2 For Mortals Option C
Swimming, December 08, 2025
To be an elite-level triathlete you need an exceptional aerobic base. Miles Stewart was well-known as an elite triathlete in the 1990s and into the 2000s. He had an exceptional aerobic base, built by consistent training and a large volume combined with speed. The focus of this session was developing his aerobic base. This session is good for triathletes, as well as open-water swimmers.
For swimmers who are after a workout greater than 3,000m.
The inspiration for this workout comes from an article titled A Week In Paradise with Col Stewart from Triathlon Sports Magazine January/February 2001 edition. Col Stewart was the father and coach of Miles Stewart (1991 ITU World Champion and 2002 Commonwealth Games Silver Medalist).
- 400m W/U;
- 5x 200m 30RI;
- 300m Easy;
- 5x 100m 20RI:
- 600m KOS;
- 600m Padd, feet tied;
- 200m W/U (3,600m)
For the Warm Up (WU) start with a 400m swim. During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
The first set is made up of five reps of 200m. Take a 30 second Rest Interval (RI) between reps.
Prior to the next set swim 300m nice and easy. Feel free to mix in other strokes into this set.
The next set involves five reps of 100m. Take a twenty second Rest Interval (RI) between reps.
Follow these intervals with a rep of 600m of Kick On Side. Alternate side with each length.
To finish with prior to the Cool Down (CD) swim a further 600m with paddles and your feet tied together. For this use a small inner tube from a push-chair or a buggy.
For the Cool Down (CD) swim 200m. Unlike the previous sets which have to be freestyle, the cooldown (like the warm-up) 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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