Sustained Tempo Builder Opt B

This session is about learning to sit at a strong, controlled tempo and hold it with discipline. The longer repeats challenge your aerobic strength and pacing awareness, while the short 50s at the end sharpen your pace under fatigue. It’s not about forcing speed — it’s about sustaining quality. Focus on even effort across each repetition, stay long through the water, and aim to finish feeling strong rather than scrambling. This is the kind of work that quietly builds durable swim performance.

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

Read this article here for an explanation of Swim Intensity.

Option B

• 500 WU;
• 4x 400 30RI;
• 6x 50 (25 Easy / 25 Fast) 15RI;
• 200 CD

 

For the Warm Up (WU) start with 500m of mixed swimming, include a range of strokes. During the warm-up feel free to stop and stretch as needed.  It doesn’t need to be a continuous swim.

The main set includes four 400m reps all with a 30-second Rest Interval (RI).

Follow this up with a second set of six 50m reps. The 50m starts with an easy 25m before finishing with a fast 25m; prior to a fifteen-second Rest Interval (RI).

Complete the workout with a 200m Cool Down (CD). 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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