Swim Speed Improver - Session 09B

Swimming, February 21, 2025

This session sees a focus on repeating your top end speed over multiple sets of 25m to develop your maximum sprint speed. This workout is of benefit to all swimmers (including triathletes and open water swimmers – especially short course triathletes).

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

Read this article here for an explanation of Swim Intensity.

This series of workouts were put together to help build the speed over shorter (50m & 100m) distances. Although the individual workout might not target pure speed over these distances they form part of an overall periodised plan to achieve that outcome.

 


  • 800 WU
  • 8x 50 Drill/Swim;
  • 12x 25 20RI;
  • 100 Easy;
  • 12x 25 20RI;
  • 100 Easy;
  • 12x 25 20RI;
  • 200 CD; (2,500)

 

For the Warm Up (WU) start with a 800m. During the warm-up feel free to stop and stretch as needed.  It doesn’t need to be a continuous swim.

Next up is a drill set. There are eight, 25m drill repetitions. Feel free to use fins whilst doing this set.  Do the drills below three times through:

  1. Kick On Side (KOS) left side 
  2. Kick On Side (KOS) right side 
  3. 6/1/6 
  4. 6/3/6

This workout is made up of a number of sprint sets separated by easy swims. Option A does two sprint sets, while Options B & C complete three sets.

Start with a set of twelve sprints of 25m. Take a twenty second Rest Interval (RI) after each rep.

Prior to the next set swim 100m nice and relaxed swimming prior to the next set.

Complete two more sets (three total) with another easy swim between them.

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.

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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