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Training sessions July 2019

Mg 6746

In August 2019, I'm aiming to swim 21km (plus potentially a little more) at Vidöstern Simmet, which is billed as Sweden's toughest open water race. At Outdoor Swimmer we frequently get asked for ideas for training sessions, so I started sharing the training sessions I'm doing for that on Twitter @SimonDGriffiths for anyone else that wants to try them. I've now decided to move them here as I kept running out of characters on Twitter. These are mostly sessions I've done with Teddington Masters Swimming Club and created by the club coaches (thank you Ian, Lorraine and Veronica). Others I do with friends (AKA "The 400 Club"). Tuesday morning sessions are often adapted from sets originally created by Fiona Ford from Triathlon Europe, who is a Swim Smooth coach and contributor to Outdoor Swimmer.

Training sessions often appear to be written in code so please ask via Twitter if anything is not clear. Abbreviations I use include:

FC = Front crawl, BA = Backstroke, BS = Breaststroke, Fly = Butterfly, IM = Individual Medley, +10s = take about 10 seconds rest before starting the next swim.

The main pools I use are Hampton Pool (36m long), Richmond Pools on the Park (33.3m long), Teddington Pool (25m) and Hanworth Pool (25m)

Adapt the distances for the length of pool you're training in and adjust the times to suit your own swimming speed. Let me know via Twitter how you get on.


Previous training sessions


Training sessions July 2019


Wednesday 17 July 2019 – Richmond Pools on the Park (33.3m)

FC change of pace set

Warm up

400m mixed FC / BA

6 x 33m build off 45s

6 x 33m as 1 length FL sprint, 1 length easy off 45s

Main set

Four rounds of (4 x 100m FC off 1:30, 1 x 100m FC off 1:15) – straight through

2 minutes rest

6 x 33.3m sprints off 1:00 – choice of stroke

Cool down

200m easy

Total distance 3200m


Tuesday morning 16 July 2019 – Richmond Pools on the Park (33.3m)

Extended threshold / CSS based set

Warm up

400m mixed FC / BA

3 x 67m as 1 length FL drill, 1 length FL

Main set

6 x 100m FC off 1:35

5 x 200m FC off 3:10

4 x 100m FC off 1:35

3 x 200m FC off 3:00 with sprint finish on last one

67m easy

4 x 100m BA off 1:45

Cool down

200m FC steady, stroke focus, breathe to least comfortable side

133m easy

Total distance: 4000m


Monday morning 15 July – Pools on the Park, Richmond (33.3m)

(Very) slight variation on a theme

Warm up

200m FC, 200m BA, 200m FC

Main set

6 x 400m FC off 6:15. Change lane leader after each one and swim at their pace.

Cool down

200m easy

Total distance: 3200m


Saturday morning 13 July 2019 – Hampton Pool (36m)

Relaxed Teddington Masters Club swim followed by coffee

Warm up

24 lengths alternating 1 length FC, 1 length medley order drill (864m)

Main set

2 x 12 lengths FC build off 7:00 plus 2 lengths easy (936m)

4 x 6 lengths as 1 length FC, 1 length IM order off 3:30 plus 2 lengths easy (936m)

8 x 3 lengths as 3 lengths FC, 3 lengths FL, BA, BS plus 2 lengths easy (936m)

8 x 1 lengths sprint mixed strokes (288m)

Cool down

2 lengths easy (72m)

Total distance: 4032m


Thursday evening 11 July 2019 – Hanworth Pool (25m)

Water too hot for this Teddington Masters club session but ploughed through it anyway.

Warm up

200m FC, 200m BA, 200m FC, 200m BA, 200m FC

Main set

4 x 50m FC off 45s, 50m easy, 4 x 25m FL (+20s), 4 x 50m FC off 45s, 50m easy, 4 x 25m FL

4 x 100m off 2:00 as FC, BA, FC, IM

50m easy

8 x 50m FC with 1 to 4 off 45s, 5 & 6 off 40s and 7 & 8 off 35s.

50m easy

400m FC steady

3 x 100m FC off 1:40 as 75m steady 25m sprint

4 x 25m FL

400m FC steady

Cool down

150m easy

Total distance: 3950m


Wednesday 10 July 2019 – Richmond Pools on the Park

FC change of pace set

Warm up

400m mixed FC / BA

6 x 33m as half length easy, half length sprint off 45s

12 x 33m as 1 length easy, 1 length sprint off 45s

Main set

4 x 100m FC off 1:35

1 x 100m FC off 1:15

4 x 100m FC off 1:30

1 x 100m FC off 1:15

4 x 100m FC off 1:25

1 x 100m FC off 1:15

1 x 100m FC off 1:20

2 minutes rest

6 x 67m FC off 1:30 as 1 easy, 1 sprint

Cool down

200m easy


Monday evening 8 July 2019 – Hampton Pool (36m)

Second swim of the day!

Warm up

12 lengths easy FC (432m)

Main set

2 x (4 x 2 lengths FC off 1:00 followed by 2 lengths easy) (720m)

1 x (4 x 2 lengths FC off 55s followed by 2 lengths easy) (360m)

4 x 1 length sprints IM order / 4 x 1 IM / 4 x 1 length sprints IM order (432m)

3 x (3 x 2 lengths FC off 1:00 followed by 2 lengths easy) (864m)

1 x (3 x 2 lengths FC off 55s) (216m)

Cool down

2 lengths easy (72m)

Total distance: 3096m


Monday morning 8 July 2019 – Richmond Pools on the Park (33.3m)

Wasn’t sure how this one would go after 7.8k in Brighton at the weekend, but swimming felt good.

Warm up

600m mix FC / BA

Main set

8 x 400m FC off 6:15 descending 5:40 to 5:20

Cool down

200m easy FC / BA

Total distance: 4000m


Thursday evening 4 July 2019 – Hanworth Pool (25m)

Teddington masters club session (part only, as racing on Saturday)

Warm up

200m FC, 200m BA, 200m FC, 100m BA, 50m FC (total 750m)

Main set

4 x (4 x 50m FC off 45s) with 50m easy after each set of 4

4 x 25m FL drill

4 x 100m FC off 1:30

100m easy

100m FC max effort

50m easy

3 x 50m FC, easy with paddles and stroke focus

100m FC max effort

Cool down

250m easy

Total distance: 3000m


Wednesday 3 July 2019 – Richmond Pools on the Park (33.3m)

Sprints + open water race pace

Warm up

2 x (133m FC / 100m BA / 67m BS / 33m FL + 15s rest)

4 x 33m FC as ½ length easy, ½ length sprint

Main set

  • 3 x 200m FC off 3:00 at 3km race pace
  • Sprints (see below)
  • 3 x 133m FC off 2:00 at 3km race pace
  • Sprints
  • 3 x 67m FC off 1:00 at 3km race pace
  • Sprints

Sprints (repeat this block for each set of sprints listed above)

  • 1 minute rest
  • 100m max effort off 3:00
  • 66m max effort off 2:00
  • 33m max effort off 1:00
  • 66.7m easy

Cool down

200m easy

Total distance: 3000m


Tuesday morning 2 July 2019 – Richmond Pools on the Park (33.3m)

Took this one easy too – at about CSS + 5s per 100 for this straightforward threshold set

Warm up

200m FC / 33.3m kick / 133m BA / 33m kick / 67m FC / 33m kick (500m)

3 x 67m FC build off 1:15

3 x 33m FL sprints off 45s

Main set

6 x 100m FC off 1:35

5 x 200m FC off 3:10

4 x 100m FC off 1:35

Cool down

200m easy

Total distance: 3000m


Monday morning 1 July 2019 – Richmond Pools on the Park (33.3m)

Slightly shortened version of regular Monday set, swam slowly due to amount of races

Warm up

600m mixed FC / BA

Main

6 x 400m off 6:15 – swim times between 5:35 and 5:55

Cool down

200m easy

Total distance: 3200m

Cover July19

Issue 28 July 2019

  • Swim for Life - swimming kit for all ages
  • Chase the Water! Dipping to Scotland
  • How to Swim in a Pack
  • Busking and Breaststroke! Adventurer Alastair Humphreys
  • Hips Don't Lie! Rotation and body position

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