Event Info

We're happy to provide expert advice from our own Race Director and SA Swimming Team Head Coach, and 2 x Midmar Mile winner Wayne Riddin - a sample swimming session for three different levels of swimmer:

SESSION 1:LEVEL 3:

Swim 1 x 400m Freestyle at relaxed pace. Rest 60sec after 400m.
Swim 4 x 100m Freestyle at a faster pace with 60 sec rest intervals (RI)
Swim 1 x 300m Freestyle at a relaxed pace (like the warmup pace) RI: 60sec
Swim 8 x 50m Freestyle at a faster pace than the 100m swims above, RI: 45sec
Swim 1 x 200m Freestyle at a relaxed pace. RI: 60 seconds.
Swim 4 x 25m Freestyle fast. RI: 30sec.
Swim 1 x 100m of another stroke easy to loosen.

TOTAL: 1900m

LEVEL 2:

Swim 1 x 200m Freestyle at relaxed pace. Rest 60sec after 400m.
Swim 4 x 50m Freestyle at a faster pace with 60 sec rest intervals (RI)
Swim 1 x 100m Freestyle at a relaxed pace (like the warmup pace) RI: 60sec
Swim 8 x 25m Freestyle at a faster pace than the 50m swims above, RI: 45sec
Swim 1 x 100m Freestyle at a relaxed pace.

TOTAL: 800m

LEVEL 1:

Swim 1 x 100m Freestyle at relaxed pace. Rest 60sec after 400m.
Swim 4 x 25m Freestyle at a faster pace with 60 sec rest intervals (RI)
Swim 1 x 100m Freestyle at a relaxed pace (like the warmup pace) RI: 60sec
Kick 4 x 25m Freestyle. RI: 45sec
Swim 1 x 100m Freestyle at a relaxed pace.

TOTAL: 500m