Tour de Cure Session 6A

Swimming, May 16, 2025

This session develops your ability to both judge pace and also manage that pace with a range of various speeds incorporated within the session. As a result fo this variety of pace you will improve both your Threshold speed and also your VO2 max. This session will benefit triathletes of all distances, as well as other open-water swimmers.

For swimmers who are after a workout between 1,000 & 2,000 metres.

Read this article here for an explanation of Swim Intensity.

The inspiration for these workouts comes from a training plan promoted by Tour de Cure, an Australian charity raising funds for Cancer Research.

 

  • 400 WU;
  • 4x 50 (Drill/Swim);
  • 8x 100 Build 1-4 20RI;
  • 400 CD (1,600)

For the Warm Up (WU) start with a 400m. 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 four, 50m repetitions made up of 25m Drill, then straight into 25m normal swimming. Feel free to use fins whilst doing this set.  Do the drills below once through:

For the main set there are one sets.

Each set is made up of eight, 100m reps. Build your pace over the first four reps, then repeat for the next four reps (fifth to eighth reps). Start at a moderate pace for the first (and fifth) rep, follow that with a fast rep, then a faster rep, before your fastest rep for your fourth rep (as well as your eighth rep).

For Options B & C, between each set swim and easy 100m backstroke (Bk) and take a further 30 seconds Rest Interval (RI) before commencing the second (or third) set.

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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