Tri Swim Coach

Saturday Swim Session: GTN’s Sub-Hour Ironman Swim Session #2

Completing the Ironman Swim in under 60 minutes is a significant achievement. Consistent pacing and sustained effort are the key to achieving this goal. This is a great session for triathletes and open water swimmers to do to build their sustained speed.

Each Saturday I will post a Swim Session, most weeks I will load three options up for you to do. Option A is for swimmers who are after a workout between 1,000 & 2,000 metres. Option B is for swimmers who are after a workout between 2,000 & 3,000m and Option C will be greater than 3,000m.

The inspiration for this session comes from the Global Triathlon Network (GTN) check out their video here:

Option A

  • 2x 100m WU;
  • 4x 50m (25 Hard/25 Easy);
  • 2 Sets (1st Swim/2nd Pull):
    • 3x 100m on 2:00;
    • 3x 50m on 1:00;
    • 4x 25m on 0:45;
    • 100m Easy;
  • 200m CD (1,900m)

Option B

  • 2x 100m WU;
  • 4x 50m (25 Hard/25 Easy);
  • 2 Sets (1st Swim/2nd Pull):
    • 5x 100m on 2:00;
    • 5x 50m on 1:00;
    • 4x 25m on 0:45;
    • 100m Easy;
  • 200m CD (2,500m)

Option C

  • 3x 100m WU;
  • 4x 50m (25 Hard/25 Easy);
  • 2 Sets (1st Swim/2nd Pull):
    • 8x 100m on 2:00;
    • 8x 50m on 1:00;
    • 8x 25m on 0:45;
    • 100m Easy;
  • 200m CD (3,600m)

Start the workout with a Warm Up (WU) covering two (Options A & B) or three (Option C) 100m. During the warm-up feel free to stop and stretch between reps.

This session is all about maintaining a pace of 1:34 per 100m or 1:26 per 100 yards within the session. This equates to 0:23 per 25m or 0:47 per 50m.

There are two main sets the first one swims and the second one is with a pull buoy.

Each set contains a set of three (Option A), five (Option B), or eight (Option C), 100m reps starting each rep every two minutes. Then move straight into a set of three (Option A), five (Option B), or eight (Option C), 50m reps starting each rep on one minute. Next up swim a set of four (Options A & B) or eight (Option C) 25m reps starting each rep on 45 seconds. Then swim 100m easy before repeating with a pull buoy.

For the Cool Down (CD) swim 200m. Unlike the previous sets which have to be freestyle, the cooldown (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 Coaching.

I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.

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If you enjoyed this workout, here is a similar session I published 12 months ago.

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