Shownotes

Intro and Personal Updates

00:01–04:04

• Jack Hutchens is feeling positive despite ongoing recovery from a chest and rib injury. He managed a four-hour bike ride but remains cautious as he starts adding swim sessions back after a tough period. His main reflection from last year is to avoid over-racing and ensure full readiness and confidence before starting his competitive season—possibly delaying his opener to May if recovery needs extra time.
• Mikael Eriksson has largely overcome his hamstring injury and completed a solid 85 km run week. With cycling and swimming currently paused due to injury and personal commitments, he is focusing on running and enjoys fitting in basement gym sessions with his wife and baby. He highlights the challenge of balancing training, recovery, and family life in this phase.

Power Rankings: Philosophy and Criteria

04:05–05:59

• The episode centers on “power ranking” favorite and most useful swim sessions for triathletes—“favorite” here means both enjoyable and beneficial, either as an athlete or a coach. The hosts agree that there’s no one-size-fits-all perfect swim session. Instead, they outline sessions that frequently appear in their programming or that have proven particularly effective for certain skill levels or specific circumstances. Some sessions are essential staples, while others are highly situational or underutilized.

Session #6 (Bonus): 1,000 Meter Time Trial

05:59–09:32

• Mikael Eriksson regards the 1,000 m (or yard) time trial as “the test of truth” for triathlete swimmers. While he has evolved his formal testing protocol to use multiple (200, 400, 800) time trials for critical speed modeling, he still advocates the 1,000 m TT as a standalone assessment of both current ability and race-specific swim fitness.
• Key points:
  • 1,000 m TTs reflect aerobic endurance and race-specific pacing much better than shorter tests (e.g., 400 m), which can overemphasize technical skill or upper-end, glycolytic power.
  • Many swimmers possess the speed or tolerance for a quick 400 m, but not the endurance to sustain that pace in racing.
  • Use 1,000 m TT results to inform training paces and adapt swim sets for better race specificity.
• Session structure: 
  • 1 x 1,000 m (or yd) time trial, maximal effort.

Session #5 (Jack): Ankle Band and Pull Buoy Drills

09:33–16:00

• Jack Hutchens places a strong emphasis on technique development and upper body strength by including ankle band and pull buoy sets in training.
• Key points:
  • Swimming with an ankle band and pull buoy forces triathletes to rely on core engagement and effective pull, minimizing reliance on leg kick.
  • This setup exposes stroke flaws: issues like body position imbalances, dead spots, and low stroke rate are immediately revealed since the swimmer’s legs will sink if technique falters.
  • The session is especially useful for ironing out technical deficiencies and creating a stronger, more effective triathlon-specific stroke.
• Practical advice:
  • Many will initially struggle to complete even 25 m with an ankle band—start small (e.g., 8 x 25 m) and progress as form improves.
  • Use a larger pull buoy if necessary for extra buoyancy. Aim to reach 10–20% of early-season swim volume with ankle band and pull buoy.
  • While the tool is popular in Australia and surf lifesaving contexts, it remains underutilized in Europe.
• Progression for advanced swimmers:
  • Consider “band only” (without pull buoy) for advanced athletes with excellent core strength and body position control.
• Sample set: 
  • 8 x 25 m swim (ankle band + pull buoy), 20–30 s rest between reps. Gradually increase repeat distance (e.g., 8 x 50 m, 4 x 100 m). Include as 10–20% of total swim volume early season.

Session #5 (Mikael): Speed Relays

16:01–20:42

• Mikael Eriksson highlights the value and rarity of true speed work for triathletes, especially when done with a group as a relay for maximal motivation.
• Session format (group/squad environment):
  • 2–3 rounds of 50 m reps as competitive relay, in teams of 3–4 swimmers
  • Each swimmer performs two reps per round
  • Dive starts, full race conditions
  • Work:rest ratio 1:2 or 1:3 (e.g., each rep ~40 s, rest 1:20–2:00)
  • Full rest between rounds (approx. 5 min)
• Benefits:
  • Develops top-end speed and “takeout” capacity useful for race starts
  • Raised stakes and peer environment push swimmers beyond self-imposed limits
  • Adds novelty, fun, and intra-group competition for age-groupers who often lack exposure to “true” sprint efforts
• Solo adaptation:
  • 2 x 50 m maximal (best effort), 1:2–1:3 rest ratio, repeat twice (total 4 reps, split into two sets)
  • Take additional recovery between sets
• Timing:
  • For non-elite age groupers, speed work is best emphasized during general preparation or early in the season, but can be maintained year-round as it’s not highly fatiguing for those without big glycolytic capacity.

Session #4 (Jack): Ironman-Specific 10 x 400

20:50–25:31

• For athletes targeting Ironman-distance races, Jack Hutchens recommends periodic long, continuous aerobic sets designed not just for physiological preparation but also for mental rehearsal and boredom tolerance.
• Key points:
  • Ironman swims can be psychologically daunting and monotonous, especially for less experienced or slower swimmers—preparing specifically for the feeling of sustained, solo endurance is vital.
  • The main purpose: Build confidence in completing the distance and foster even pacing, with a focus on form in the final part of the set.
• Session structure: 
  
  • 10 x 400 m @ Ironman pace, 15–20 s recovery between repeats
  • Emphasize negative split (start a little below target, finish stronger)
  • Focus on holding form and efficiency as fatigue accumulates
• Prescribe this set rarely, typically once or twice during a long-distance build, ideally spaced out in the latter part of the general preparation phase.

Session #4 (Mikael): VO2max 4 x 8 x 25 

29:37–31:08

• Mikael Eriksson offers a twist on the classic VO2max/anaerobic capacity swim set, involving increasing frequency (“send off” gets shorter) and a butterfly finish for maximal intensity. This is advanced and most relevant for experienced triathletes or those with strong swim backgrounds.
• Session structure: 
  • Four rounds of 8 x 25 m on progressively shorter send-offs. Example: start at 35 s, then 30 s, then 25 s, finally 20 s per 25 m (adapt send-offs to your speed). 
  • The 8th rep of each round is butterfly (adds technical and anaerobic stress)
  • Between rounds: 200 m easy (active recovery), extra passive rest as needed
• Execution:
  • Round one: plenty of rest (~15–20 s); rounds two to four increasingly minimal rest (just “touch and go” by the end)
  • Attempt to maintain even pacing across all reps and rounds (1–2 s drop-off per 25 m is acceptable; more than that signals excessive fade)
  • If allowed by the pool: The final rep of each round is followed by a deck-up plus a lap run around the pool deck to simulate racing demands and high-stress transitions
• Purpose:
  • Challenge swimmers to maintain technique under high fatigue and falling rest intervals
  • Useful for measuring not only peak speed but swim durability (ability to repeat high-intensity efforts with minimal fade across the set)

Session #3 (Jack): Descending 50s 

32:06–36:20

• Jack Hutchens recommends regular use of “descending” 50s—short intervals where the goal is to increase effort (and thus speed) incrementally on each repetition, then reset and repeat.
• Sample set:
  • 2 cycles of 4 x 50 m, each rep faster than the last (target ~2 s drop per 50 m)
  • Start at RPE 5 (steady aerobic), finish at RPE 8 (near threshold)
  • Repeat cycle (so 8 x 50 total; i.e., "8 x 50 descend 1-4")
• Key points:
  • Focus is on translating increases in effort into proportional speed gains; if speed plateaus or even drops at higher effort, it signals a breakdown in technique such as loss of body position or inefficient catch.
  • Can be run with 25s for beginners.
  • Excellent diagnostic tool for swimmers to learn where their stroke starts breaking down at higher intensities and how technical adjustments affect performance.
  • Incorporate video or tempo trainer for added feedback, and use this style of set up to twice weekly as ongoing technical “check-in.”

Session #3 (Mikael): Open Water Race Simulations and Relays

36:21–39:55

• Mikael Eriksson details the “all-out short course” open water race simulation, an invaluable tool for race readiness, pack skills, and anaerobic adaptation.
• Option 1: Open Water Race Simulation (Group)
  • Set out a 200–300 m triangle or rectangle (ideally with buoys in a lake or beach environment) 
  • Group starts en masse from the beach, sprints through shallow water and swims the marked course, exits beach, full finish
  • Rest: full recovery (2–5 min depending on group size, water temperature, etc.)
  • Repeat 2–4 times
• Option 2: Open Water Relays
  • Teams of 2
  • Each swimmer completes the course, tags their partner for immediate exchange
  • Complete 2–3 rounds (per swimmer), rest as above
• Benefits:
  • Replicates race chaos: beach running, turbulent swimming, fighting for position, drafting, round-the-buoy tactics, sprint finishes, and rapid transitions
  • Allows for exposure to surge and settle effort (VO2/threshold) under competitive conditions
  • Trains both swim takeout speed and psychological readiness for racing
• For solo athletes: replicate with hard swim starts, long straight threshold swimming, energetic sighting and repeated re-entries from the beach, aiming for maximum specificity within logistical limits.

Session #2 (Jack): Open Water Start Skills and Take-Out Speed

39:57–42:36

• Jack Hutchens builds on open water race specificity with a focus on race skills at the start and early phases.
• Sample set:
  • 5–10 repeats (adjust to ability/fatigue):
  • Beach start—sprint into the water, dolphin dive as able
  • 50 strokes HARD (takeout pace, maximal effort) into 100 strokes moderate (“settle” into sustainable tempo simulating pack swim pace). Swim easy back to shore
• Key skills:
  • Practice fast entries, dolphin diving, immediate transition to strong stroke
  • Lactate clearance under stress—ability to swim hard, then settle and recover at sustainable pace, as often required during races
  • Even for athletes expecting to swim alone, mastering clean/efficient entries and acceleration saves time and reduces mental stress

Session #2 (Mikael): Classic VO2max 2 x 6 x 100

44:02–45:52

• Mikael Eriksson rates the bread-and-butter VO2max swim set as indispensable for year-round conditioning.
• Sample set:
  • 2 rounds of 6 x 100 m (best effort, 2:1 work:rest; e.g., 100 m @ 1:20, rest 40 s)
  • 200 m active recovery between plus short/medium passive recovery as needed between rounds
• Execution notes:
  • “Best effort” means a true race-level, repeatable maximum across all reps
  • Most triathletes will swim a touch faster than 400 m TT pace; top swimmers may be closer to TT pace itself
  • Works within a block periodization framework, or can be included more frequently if swim frequency is high (>3x per week) and recovery is available
• Alternative VO2max sets:
  • 2 x 12 x 50 m (same work:rest)
  • 75s or even 150s–200s can be used for advanced/high-level swimmers, but 50s–100s are best for most age-group athletes

Session #1 (Jack): Building to Threshold — “Hundreds Descending”

45:54–49:17

• Jack Hutchens prescribes a “build to threshold” approach—starting hundreds at an aerobic/steady state and incrementally increasing pace across the set, or with decreasing turnaround.
• Sample set:
  • 3 rounds of 8 x 100 m
  • 1st round: upper aerobic (RPE 5–6), on 1:25 (as example)
  • 2nd round: upper steady (RPE 6–7), on 1:20
  • 3rd round: threshold (RPE 7–8), on 1:15 (“touch and go”)
• Or simply: 3 x (8 x 100 m building pace per round), 15–20 s rest
• Purpose and advantages:
  • Prevents starting too hard (common error), helps build in a progressive way toward sustained threshold swimming
  • Slightly lowered rests and/or faster paces mean the final reps are “true” threshold level, but without risking a blow-up
  • A great measure of “where you are” fitness-wise—especially with consistent execution and some added 200s/300s as proficiency improves

Session #1 (Mikael): Threshold 12 x 200

54:26–57:04

• Mikael Eriksson ranks the classic 200 m threshold set as his most prescribed and foundational swim workout, especially in the lead-up to key races and for building sustainable aerobic swim speed.
• Session structure:
  • 12 x 200 m @ threshold pace (30 seconds rest between reps)
• Target threshold/critical swim speed pace (often average pace from a 1,000 m TT, or as determined by multi-distance critical speed testing).
• Build to total set volume based on current fitness:
  • 2,000 m for swimmers 1:45/100 m and slower
  • 2,600 m for swimmers 1:25–1:45/100 m
  • 3,200 m for swimmers 1:25/100 m and faster
• Start first few reps slightly easier: 1–2 seconds slower than threshold pace, then lock in even splits across all reps.
• Execution notes:
  • The session should feel “very manageable” for the first few reps if threshold is set properly. Pacing is crucial—don’t chase a “best effort.” Instead, focus on holding pace, efficiency, and good form throughout (avoid “riding the red line” or building acidosis early).
  • It’s not a race-pace or VO2max set. The goal is sustained, high-aerobic swimming—building the fitness that directly translates to all race distances.
• Recovery between reps is kept moderate (30 seconds, or up to 40 seconds for swimmers ~1:40+/100 m) to allow pace precision and technical focus as volume increases.
• Common pitfalls:
  • Overestimating threshold pace—test critical pace regularly, and use 1,000 m TT pace as a proxy if unsure.
  • Starting too fast—session is “salvageable” if you ease the pace and learn for future attempts.
  • Progression is gradual; don’t expect major pace jumps week-to-week, but consistent execution delivers gains over time.
• Tools/tips:
  • In-rep pace feedback from swim watches (Garmin alerts), a Finis tempo trainer, or FORM goggles is a positive. 
  • Avoid RPE alone unless you’re highly experienced—the "correct" effort feels easier than you might expect in the opening reps.
• A staple to repeat almost weekly for age-groupers in all triathlon distances—threshold sets like 12 x 200 are the backbone of swim progression and race readiness.

Up-votes and Down-votes: Jack and Mikael’s Picks

1:07:30–1:10:08

• As part of their “power rankings” format, Jack Hutchens and Mikael Eriksson each selected one session from the other’s list to up-vote and one to down-vote, sparking some thoughtful debate on session priorities and practical challenges.
• Jack Hutchens up-votes Mikael Eriksson’s Open Water Race Simulation session (Session #3 in Mikael’s list), highlighting how valuable—and often overlooked—open water racing practice in a group can be, both for skill development and the fun, competitive spirit it brings to triathlon swim training.
• Down-voting, Jack Hutchens singles out the 12 x 200 threshold set (#1 on Mikael’s list). While he recognizes this session’s value, he notes that it’s sometimes challenging for athletes to execute properly: it can be easy to overcook the effort early, derailing the aerobic stimulus and technique focus that make threshold work effective. Jack still regards the session as a staple, but he’d rank it just a bit lower due to its potential pitfalls.
• For his part, Mikael Eriksson up-votes Jack’s Ironman Prep session—10 x 400 at Ironman swim pace (Session #2 on Jack’s list)—describing it as a “must-do” for any athlete building toward long-course racing. He’s emphatic about its value for physical and mental preparation, calling it “such a good, like basically a must to do Ironman session if you're doing an Ironman obviously.”
• On the down-vote side, Mikael Eriksson points to Jack’s Open Water Get Out Speed session (#2 on Jack’s list). While he acknowledges it’s incredibly valuable—especially if you’re solo and lack access to buoys or group training opportunities—he suggests he might tweak the focus slightly for age-groupers, perhaps including longer, more sustainable efforts instead of emphasizing race-start speed. Still, he agrees it’s among the better solo open water sessions out there.
• Takeaway: Both hosts agree that session execution—and matching the right sets to athlete context—matters just as much as the design itself. While bread-and-butter threshold and Ironman-specific sets remain indispensable, creativity and swim-specific skills (like group starts) can make or break your real-world race-day performance.

LINKS AND RESOURCES

• All swimming related episodes on That Triathlon Show