Swim Session

Saturday Swim Session: Marc Evans’ Recreational Athlete Ironman Workout #10

Spending time focusing on your technique and enhancing specific aspects of your stroke will allow you to swim faster for the same energy expenditure, or swim at your normal pace for less energy expenditure. This will allow you to finish the swim fresher for the remaining legs of the triathlon. This is a great session for triathletes and open water swimmers to do to build their sustained speed.

Ironman Training

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 today’s workout comes from an article by Marc Evans in The Road to Kona & Clearwater 2008 magazine/journal from Triathlete. I’ve taken Marc’s session and adapted it for the other options.

Option A

  • 200m WU;
  • 5x 100m Drill 30RI;
  • 4x 125m Pull 30RI;
  • 200m Kick;
  • 5x 100m 30RI,
  • 100m CD (2,000m)

Option B

  • 400m WU;
  • 8x 100m Drill 30RI;
  • 4x 150m Pull 30RI;
  • 200m Kick;
  • 8x 100m 30RI,
  • 200m CD (3,000m)

Option C

  • 800m WU;
  • 10x 100m Drill 30RI;
  • 4x 150m Pull 30RI;
  • 200m Kick;
  • 10x 100m 30RI,
  • 200m CD (3,800m)

Start the session with a Warm Up (WU) of 200m (Option A), 400m (Option B), or 800m (Option C). During the warm-up feel free to stop and stretch as needed.  It doesn’t need to be a continuous swim.

Next up is a set of five (Option A), eight (Option B), or ten (Option C) reps of a 100m drill. The 100m is broken up as 25m finger drag, 25m early hand entry, 25m early hand exit, and 25m Fast. The finger drag during the recovery phase of the stroke emphasises a high elbow position. The early hand entry quickens up the stroke effectively forcing a qwik catch. The early hand exit also quickens up the stroke, lifting the elbow nice and high. Take a 30-second Rest Interval (RI) between reps.

The next set is made up of four reps of 125m (Option A) or 150m (Options B and C) swimming with a Pull Buoy. Take a 30-second Rest Interval (RI) after each rep.

Next up is a set of 200m kicking. Use a pair of fins and avoid using a kickboard to focus on your body position in the water.

Next up is a set of five (Option A), eight (Option B), or ten (Option C) reps of a 100m drill. The 100m is broken up as 25m entry with a flat hand, 25m early and qwik catch, 25m early exit at the hip, and 25m breathing on your weak side.

The Cool Down (CD) consists of a 100m (Option A) or 200m (Options B & C). 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 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.

Share this post so your friends can benefit as well.

Get my 12-week Ironman Swim PB Training Plan with 25% off

Have you got 12 weeks left prior to an Ironman Race and you need to sort your swim out? Here is my periodised swim programme to get you swimming an Ironman PB ready for whichever race you are preparing for.

The first three weeks focus on building a base and enhancing your technique. For the next three weeks continue to build your base with longer sets. Then we start adding a touch of speed without losing your aerobic conditioning. Then over the final three weeks, we taper off but maintain the intensity so you don’t lose any race speed.

When purchasing, use the discount code “web25” to claim your 25% discount.

When purchasing, use the discount code “web25” to claim your 25% discount.

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