Tri Swim Coach

Saturday Swim Session: Marc Evans’ Recreational Ironman Athlete Workout #5

During an open-water swim whether it’s in an Ironman, triathlon or just a swim (without the bike and run following), you are likely to need to utilise different paces (particularly near the start and end of the swim leg). This session has a range of different distance reps, with different Rest Intervals (RI) to develop different speed/stamina related fitness goals. 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;
  • 4x 50m (25m Drill/25mSwim);
  • 2x 200m 60RI;
  • 200m Kick;
  • 400m 30RI;
  • 4x 100m 15RI;
  • 200m CD (2,000m)

Option B

  • 400m WU;
  • 4x 50m (25m Drill/25mSwim);
  • 3x 200m 60RI;
  • 400m Kick;
  • 2x 400m 30RI;
  • 4x 100m 15RI;
  • 200m CD (3,000m)

Option C

  • 400m WU;
  • 10x 50m (25m Drill/25mSwim);
  • 4x 200m 60RI;
  • 500m Kick;
  • 3x 400m 30RI;
  • 4x 100m 15RI;
  • 200m CD (4,000m)

Start the session with a Warm Up (WU) of 200m (Option A), 400m (Options B & 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 drill work. Complete four (Options A & B) or ten (Option C) repetitions of 25m Drill followed immediately by 25m swimming, all with fins on. Complete one cycle through of the following drills for Options A & B, or cycle through the following list two and a half times (finishing on the KoS) for Option C:

The following set is made up of two (Option A), three (Option B) or four (Option C) reps of 200m with a 60 second Rest Interval (RI) after each rep.

Next up is a set of 200m (Option A), 400m (Option B) or 500m (Option C) kicking. Complete the kick without a kick board, as demonstrated in the video below.

The following set is made up of one (Option A), two (Option B) or three (Option C) reps of 200m with a 30 second Rest Interval (RI) after each rep.

Finish with a set of four, 100m-reps with a fifteen second Rest Interval (RI) between reps.

The Cool Down (CD) consists of 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 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.

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Starting 24 weeks before the YOUR next Iron-distance event, this plan progresses through phases to build you to your peak performance. Each week typically contains three swims each week. 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.

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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.

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