Swim Session

Saturday Swim Session: GTN’s Sub-Hour Ironman Swim Progression Set

Completing the Ironman Swim in under 60 minutes is a significant achievement. Consistent pacing and sustained effort is the key to achieving this goal. This session tests your capability to maintain the pace and is a breakdown of a longer set. 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

  • 400m WU;
  • 100m on 2:00;
  • 200m on 4:00;
  • 300m on 6:00;
  • 400m on 8:00;
  • 100m Easy;
  • 200m CD (1,700m)

Option B

  • 400m WU;
  • 2 Sets:
    • 100m on 2:00;
    • 200m on 4:00;
    • 300m on 6:00;
    • 400m on 8:00;
    • 100m Easy;
  • 200m CD (2,800m)

Option C

  • 400m WU;
  • 3 Sets:
    • 100m on 2:00;
    • 200m on 4:00;
    • 300m on 6:00;
    • 400m on 8:00;
    • 100m Easy;
  • 200m CD (3,900m)

Start the workout with a Warm Up (WU) covering 400m. During the warm-up feel free to stop and stretch as needed.  It doesn’t need to be a continuous swim.

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.

The session is based on doing one (Option A), two (Option B) or three (Option C) sets through the progression set.

This set starts with 100m swum on a time of two minutes, the next rep is 200m swum in four minutes, then 300m swum in six minutes, and then 400m swum in eight minutes. Finish by swimming 100m nice and easy. Then repeat if doing Options B or C for a total of two or three times respectively.

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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