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;
- 400m 30sec RI;
- 300m 20sec RI;
- 200m 10sec RI;
- 50m 5sec RI;
- 200m CD (1,550m)
Option B
- 400m WU;
- 2x 400m 30sec RI;
- 2x 300m 20sec RI;
- 2x 200m 10sec RI;
- 2x 50m 5sec RI;
- 200m CD (2,500m)
Option C
- 400m WU;
- 4x 400m 30sec RI;
- 4x 300m 20sec RI;
- 4x 200m 10sec RI;
- 4x 50m 5sec RI;
- 200m CD (4,400m)
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.
To swim an Iron-distance swim leg under 60 minutes you need to maintain 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. Today’s session is more about testing you to see what you can swim rather than sticking religiously to those paces. If you can swim it faster do so.
This session starts with a set of one (Option A), two (Option B), or four (Option C), 400m reps with a 30-second Rest Interval (RI).
After the last 30-second Rest Interval (RI) from the previous set go straight into the set of one (Option A), two (Option B), or four (Option C), 300m reps. Only take a 20-second Rest Interval (RI) after each rep.
Once you’ve done the last 20-second Rest Interval (RI) from the set of 300’s go straight into a set of one (Option A), two (Option B), or four (Option C), 200m reps. Take a short ten-second Rest Interval (RI) after each rep.
After the final ten-second Rest Interval (RI), commence swimming the final set which is one (Option A), two (Option B), or four (Option C), 50m reps with a five-second Rest Interval (RI) between each rep.
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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