Thursday Training Plan: Ironman SWIM Training Plan (INTERMEDIATE 12 Week Plan) - Start Any Monday + Reusable - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Ironman Training Plan
Ironman Training Training Plan Triathlon Training

Thursday Training Plan: Ironman SWIM Training Plan (INTERMEDIATE 12 Week Plan) – Start Any Monday + Reusable

Tri Swim Coach

“Training for excellence, with excellent training.”

When you cross the finish line of your Ironman swim, you will have swum faster than you have in previous attempts.

Designed for Intermediate Ironman Athletes who are looking to compete in an Ironman event, the primary goal of this training plan is to prepare you to set a PB for the swim during YOUR event.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of Half and Full IRONMAN distance finishes and my success coaching hundreds of triathletes.

Starting 12 weeks before YOUR next Ironman, this plan progresses through phases to build you to your peak performance. Each week typically contains three swims. You will build up to 4,000 metres swimming in a single session. Although not necessary, I recommend using a swim monitor (eg. Garmin Forerunner 735, 920 or 935) to track your sessions in the pool.

Prior to using this plan, you should be able to complete a swim of 1,500 meters or yards continuously, and 3,000 metres or yards total within a workout.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.

For only US137 you get the full 12 week training plan, that is just 11.42 per week. This saves you over $30 per week on my personalised coaching programmes.

For more details of the 12 Week Ironman Swim Training Plan follow this link.

Questions? Please visit us on the web at or email me directly at:

Training for another race distance? I also have training plans for IRONMAN/Challenge Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.


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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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