Mixed Intensity 2 - Opt B

Swimming, August 05, 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. This set builds on that top-end speed you have to enhance your overall performance. This session is great for open-water swimmers and triathletes of all distances.

For swimmers who are after a workout between 2,000 & 3,000m.

Read this article here for an explanation of Swim Intensity.

 

 

  • 200m W/U;
  • 400m 60sec RI;
  • 4x 100m 20sec RI;
  • 8x 50m 10sec RI;
  • 200m 60sec RI;
  • 4x 50m 10sec RI;
  • 8x 25m 5sec RI;
  • 200m C/D (2,200m)
 

For the Warm Up (WU) start with 200m. 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 a single rep of 400m. Take a 60-second Rest Interval (RI) after the rep.

Next up is a set of four. Take a twenty second Rest Interval (RI) after each rep.

The third set is made up of eight of 50m reps, with a ten-second Rest Interval (RI) after each rep.

The next set is made up of a single, 200m.

The second to last set is made up of four of 50m. Take a ten-second Rest Interval (RI) after each rep.

The final set is made up of eight of 25m. Take a five-second Rest Interval (RI) after each rep.

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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