Swimming this test set and comparing your times from amongst the various sets will give you an idea of how your fitness is developing if done every 4 to 6 weeks. This session is perfect for Ironman triathletes or people doing longer Ocean Swims.
Normally each week I will load three options up for you to do. Option A is for swimmers who are after a workout less than 2,000 metres. Option B is for swimmers who are after a workout between 2,000 and 3,000m and Option C will be greater than 3,000m. But this week is an Ironman specific swim set that is inspired after listening to the Kona Edge podcast interview Richard Thompson in an episode titled: Dip under an hour: How to swim a sub 60 minute Ironman swim.
- 800m WU;
- 2x 400m, 40sec RI;
- 4x 200m, 20sec RI;
- 8x 100m, 10sec RI;
- 16x 50m, 5sec RI;
- 200m CD (4,200m)
Start the workout with a Warm Up (WU) covering 800m. During the warm up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
The first set is two reps of 400m swum with a 40 second Rest Interval (RI) between them. Like the Warm Up this totals 800m as well.
The second set is four reps of 200m with a 20 second Rest Interval (RI) between. Once again a total of 800m.
The third set is eight reps of 100m with a ten second Rest Interval (RI) between. Once again a total of 800m.
Finally (prior to the Cool Down), is a set of 16, 50m reps each with only a five second Rest Interval.
Complete the workout with a 200m Cool Down (CD). Unlike the previous sets which have to be freestyle, the cool down (like the warm up) can be any stroke you wish to swim. You can also stop and rest after any length. I encourage you to stop and stretch during the cool down.
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at firstname.lastname@example.org and 021 348 729. Make sure you sign up to my informative newsletter.
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If you enjoyed this workout, here is a similar session I published 12 months ago. It is designed for beginner swimmers to help them get started with swimming.
Coach Ray is the author of the successful 12 Weeks to an Ironman Swim PB – Swim Faster with Smart Training eBook.