12 Weeks to an Iron-Distance Swim PB: Week 11

This week’s training continues to develop your base fitness with a strong focus on technique and endurance.

Each week will have three pool sessions for you to complete. I also encourage you to get in the open water once a fortnight to develop those skill sets. This can either be part of a triathlon or as a group open water swim. The pool-based sessions work well when completed on Monday, Tuesday, and Thursday or on Monday, Wednesday, and Friday.

Tri Training NZ

Over the coming 12 weeks, I will post a series of workouts building your swim fitness as you prepare for either Challenge Wanaka (18 Feb) or Ironman NZ (04 Mar). I have been a professional triathlon coach since 2000 and am multiple Iron-distance finishers including doing both these events in 2011 (the year of the wind in Wanaka and the year of the rain in Taupo).

12 weeks out from Challenge Wanaka starts the week of Monday 28th November 16. For those of you doing Ironman NZ two weeks later, your sessions commenced the week of Monday 12th December.

This is the eleventh week. Other weeks can be found below:

Session One

Tri Coaching NZ

This session will keep you working hard both physically and mentally with the main set of twenty-four 100m reps to complete at the hardest pace you can maintain. This will develop your ability to sustain a hard pace for Ironman when the time comes in just under two weeks.

  • 600m Warm Up;
  • 12x 50m (25m Drill/25m Swim);
  • 24x 100m on T+10sec;
  • 200m Cool Down;

Start by swimming 600m for a warm-up. Keep a nice steady pace and feel free to pause occasionally to stretch or grab a quick drink. The idea of the warm-up is to get the blood flowing and muscles loosened up before some of the more intense sets later in the workout.

The set after the warm-up includes 12 repetitions of 50m. This 50m is done continuously with the first 25m done as a drill before going straight into the final 25m of regular swimming. Pause after each rep and have a short rest while you focus and mentally prepare for the next drill. Here are some drills that you can include in your programme.  Complete each drill twice:

  1. Kick On Side (KOS)
  2. Kick On Side (KOS)
  3. 6/1/6
  4. 6/3/6
  5. Broken Arrow
  6. Popov

For the drill, set wear a pair of short fins. These will provide you with a small amount of momentum whilst you are focusing on what the upper body is doing. I recommend Finis Zoomers.

Get my 12 Weeks To An Ironman Swim PB Training Plan – Swim Faster with Smart Training through Training Peaks. Results Guaranteed. Purchase here. Use discount code CR30 to get a 30% discount.

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