To maximise your swim performance for an Ironman you need to be doing a set of long intervals with a relatively short recovery. This session is good for Ironman triathletes, as well as open water swimmers.
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. This week’s workout is a little longer.
The inspiration for today’s workout comes from a Dear Coach article by Paul Huddle & Roch Frey in the September 2007 issue of Triathlete Magazine.
Option A
- 300m WU (100m F/S / 50m Bk);
- 4x 400m Build 1-6 on 4T+45sec;
- 50m Easy;
- 4x 25m Fast 40RI;
- 200m Pull;
- 200m CD (2,450m)
Option B
- 450m WU (100m F/S / 50m Bk);
- 6x 400m Build 1-6 on 4T+45sec;
- 50m Easy;
- 4x 25m Fast 40RI;
- 200m Pull;
- 200m CD (3,400m)
Option C
- 600m WU (100m F/S / 50m Bk);
- 8x 400m Build 1-8 on 4T+45sec;
- 50m Easy;
- 4x 25m Fast 40RI;
- 200m Pull;
- 200m CD (4,350m)
Start the workout with a Warm Up (WU) made up of 300m for Option A and 450m for Option B or 600m for Option C. This is made up of swimming 100m Freestyle (F/S) then 50m of Backstroke (Bk) until the respective Warm Up (WU) distance has been completed.
The main set is four (Option A), six (Option B) or eight (Option C) sets of 400m. Swim this set by building you pace up with each rep through to the last rep, getting faster each and every rep. Swim on a base interval so you start each rep four times your T-Time plus 45 seconds. For example, if your T-Time was 2:00, you would start each rep every 8:45 (4x 2:00 + 45 sec). Read more about T-Times below::
Next up is 50m of easy swimming, feel free to use an alternative stroke for this rep.
The next set is made up of four reps of 25m with a 40 second Rest Interval (RI).
The final set before the Cool Down (CD) is 200m with a Pull Buoy.
For the Cool Down (CD) for Options B & C swim 100m. Unlike the previous sets which have to be freestyle, the cool down (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. 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.