Tour de Cure Session 3A
Swimming, March 21, 2025
Building your ability to sustain your threshold pace in a swim is an important capability for triathletes and open-water swimmers. These sessions further develop that ability by progressing your fitness by completing reps at a fast pace that you can sustain. 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.
- 200 WU;
- 6x 25 K 10RI;
- 4x 300 20RI;
- 200 CD (1,750)
For the Warm Up (WU) start with a 200m. During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
Follow this with a kick set. Complete eight, 25m repetitions kicking. Use your fins for this and avoid using a kick board, as demonstrated in the video below.
For the main set there are one sets of four, 300m repetitions. Swim these as fast as you can maintain with only twenty seconds Rest Interval (RI) after each rep. Take a further 30 seconds Rest Interval (RI) after each 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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Originally Published: https://www.coachray.nz/2025/04/05/saturday-swim-session-tour-de-cure-session-3/