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);
- 3x 500m Build 1-6 on 5T+45sec;
- 50m Easy;
- 4x 25m Fast 40RI;
- 200m Pull;
- 200m CD (2,350m)
Option B
- 450m WU (100m F/S / 50m Bk);
- 5x 500m Build 1-6 on 5T+45sec;
- 50m Easy;
- 4x 25m Fast 40RI;
- 200m Pull;
- 200m CD (3,500m)
Option C
- 600m WU (100m F/S / 50m Bk);
- 6x 500m Build 1-6 on 5T+45sec;
- 50m Easy;
- 4x 25m Fast 40RI;
- 200m Pull;
- 200m CD (4,150m)
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 three (Option A), five (Option B) or six (Option C) sets of 500m. 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 five times your T-Time plus 45 seconds. For example, if your T-Time was 2:00, you would start each rep every 10:45 (5x 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 24 week Ironman Swim PB Training Plan with 25% off
When you cross the finish line of your Iron-distance Swim, you will have swum faster than you have in previous attempts.
Designed for Intermediate Iron-distance Athletes who are looking to compete in an Iron-distance event, the primary goal of this training plan is to prepare you to set a PB for the Swim during YOUR next Iron-distance event.
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.
When purchasing, use the discount code “web25” to claim your 25% discount.
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.
When purchasing, use the discount code “web25” to claim your 25% discount.