As I’ve said before time efficient training can make you a better athlete in the longer term. It forces you to think about the importance of each session and encourages you to scrap the junk miles. Limited training can also reduce the likely hood of injury though overtraining, giving you the consistency you need to keep improving year on year.

This 2K time efficient swim session minimises the time you spend standing still at the end of the lane, yet still allows you enough recovery time. Also the warm-up and cool-down forms part of the main set, keeping things simple and making the most of the time you have available.

200m front crawl (personal best (PB) pace + 20 secs)
50m easy backstroke
200m front crawl with pull buoy (PB pace + 20 secs)
50m easy breaststroke
45 second rest

200m front crawl (PB pace + 10 secs)
50m easy backstroke
200m front crawl with pull buoy (PB pace + 10 secs)
50m easy breaststroke
45 second rest

200m front crawl (PB pace + 5 secs)
50m easy backstroke
200m front crawl with pull buoy (PB pace + 5 secs)
50m easy breaststroke
45 second rest

200m front crawl (PB pace + 15 secs)
50m easy backstroke
200m front crawl with pull buoy (PB pace + 15 secs)
50m easy breaststroke
45 second rest

How’s that for efficiency? Could also be used as a session to keep you ticking over during your ’down time’.

Happy training!!

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