ORCA New Zealand's Intense Swim Workout C
Swimming, November 24, 2024
Exposing your body to a range of intensities and training tools (such as pull buoy, fins, etc...) can assist both your swimming speed and stamina. This workout is great for triathletes with variations based on your capabilities and the event you are targeting.
For swimmers who are after a workout greater than 3,000m.
Read this article here for an explanation of Swim Intensity.
The inspiration for these workouts comes from ORCA New Zealand's Facebook page with a workout I saw a few weeks ago. Click here to be taken to the original post.
- 600m WU;
- 200m K;
- 10x 100m (Alt F/S, Br);
- 5x 200m Fins;
- 8x 50m PB;
- 300m CD; (3,600m)
For the Warm Up (WU) start with a 600m at Level II. During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
The first set is made up of 200m Kicking, utilise your fins and avoid using a kick board.
In the next set complete ten reps of 100m alternating between freestyle and breaststroke.
Following on from your final breaststroke rep, move into a set of five reps of 200m swimming with your fins on.
The final set is made up of eight reps of 50m utilising a pull buoy.
Throughout the workout, there are no prescribed rests, but between each rep take a long enough RI to catch your breath and focus on the following rep.
For the Cool Down (CD) swim 300m. 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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Originally Published: https://www.coachray.nz/2024/03/02/saturday-swim-session-orca-new-zealands-intense-swim-workout/