150's Can Test You Like 100's or 200's Can't - Opt A

Swimming, November 22, 2024

The 150s are a challenging distance to swim. As it isn't often swum in training (nor racing) the body doesn't know how to pace them properly, so you get challenged differently from normal. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

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

 

  • 200m WU;
  • 8x 50m Drill/Swim;
  • 5x 150m 30sec RI;
  • 200m CD (1,550m);

Start the workout with a Warm Up (WU) covering 200m. 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 of eight repetitions of 50m Drill/Swim, where you do a drill for the first 25m of the repetition and then normal swimming for the next 25m swimming. Feel free to use fins whilst doing the drill/swim set. Do the drills below twice through:

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

I wrote an article about swimming drills previously. Click here to read and watch it.

http://www.coachray.nz/2016/12/15/coach-rays-top-3-swimming-drills-get-swimming-smooth/ 

After the drills take the fins off.

For the Main Set, you will do five reps of 150m. Take a 30-second Rest Interval (RI) after each rep.

For the Cool Down (CD) swim 200m. Unlike the previous sets which have to be freestyle, the cooldown (like the warm-up) 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.

You can repeat this session in a few weeks' time and track your progress by measuring how much faster you are now swimming the distance.

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.

Share this post so your friends can benefit as well.

Originally Published: https://www.coachray.nz/2018/11/24/saturday-swim-session-150s-can-test-you-like-100s-or-200s-cant/ 

Back