Swim Session Priority
Ever wondered what swim sessions you should try to include in a swim programme? Which sessions should you prioritise?
We all swim different frequencies during the week. Some swim every day, others four times per week, most of us probably two or three times per week. Mention it quietly, but some only manage one session.
It’s all about juggling time and priorities isn’t it?
What should you be doing with your swim time?
As an overarching theme, I would suggest mixing the sessions up, varying intensities. Don’t get in and do the same session over and over.
However, based on the ‘typical triathlete swimmer’, I’ve put a priority order that you might want to adopt?
Priority 1 – Swim Squad
A good group swim programme will help you with your swim development more than swimming on your own. In our Swim Squad sessions we include a mix of technique and hard work – strength, threshold, endurance … with some fast stuff too.
These sessions will push you more than swimming on your own and will prepare you for many of the demands of the season. And they are lots of fun!
Priority 2 – Threshold Swim
For me, the bread and butter of swim training. More challenging and quicker than a typical endurance-based swim, these types of sessions should be a staple within your programme.
These types of sessions could be something like 20 x 100m / 40 x 50m with short rests. Or it could be a set such as 10 x 100m with longer rests than above, but hitting a higher sustainable pace.
Priority 3 – Endurance Swim
This is a lower paced swim – but an important session in your programme. These sessions can be designed as longer interval sets – 200s or 400s maybe – or they can be done with short intervals, short rest, relaxed pace.
During this type of swim, you can also focus on specific technique. Perhaps an element in your stroke that you know needs addressing or revisit a particular topic that we have covered in Swim Squad or in these emails. You could also include some strength work in this type of session – using paddles and / or pullbuoy for some of the session.
Priority 4 – Speed Swim
A shorter swim than the others – ideal if you are pushed for time. This session would include flat out efforts. 25m intervals are good for this.
For example, a main set of two rounds of 8 x 25m as fast as you can (lots of rest) – with some easy swimming in between each set.
There are lots of different types of sessions I could suggest here, but just keep in mind that the emphasis is on speed – fast, zone 5 type swimming.
If you don’t have time to dedicate to a short volume, high pace session, you could blend this work into other sessions eg including some max efforts in the early stages of another session.
I hope that makes sense and helps you in your thinking to get the most out of your swim training?
