Using a pull buoy can be like a double-edged sword; overreliance on it can make swimmers lazy, impacting their balance in the water and impacting their ability to kick. However, inclusion in a training plan occasionally can be of benefit. Rehearsal of your Ironman Race Pace or as Brett Sutton calls Race Pace Groove (RPG) is essential for a solid Ironman Swim and allows you to gauge your progress. This session is good for triathletes, especially those preparing for an Ironman, as well as open-water swimmers.
Each Saturday I will post a Swim Session, and 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.
Although Brett Sutton is a controversial coach, the success of his athletes can’t be argued with. The inspiration for this session comes from this article here.
Those preparing for Ironman should target Option C, with Options A & B for fitness swimmers who aren’t up to doing Option C or are limited by time. Check out the previous workouts Sutto’s Ironman RPG A & Sutto’s Ironman RPG B and keep an eye out for future variations of this workout to include in your training in the coming weeks.
Option A
- 600m W/U;
- 10x 100 Pull on T+10sec;
- 200m C/D (1,800m)
Option B
- 600m W/U;
- 20x 100 Pull on T+10sec;
- 200m C/D (2,800m)
Option C
- 800m W/U;
- 30x 100 Pull on T+10sec;
- 200m C/D (4,000m)
For the Warm Up (WU) start with a 600m (Options A & B), or 800m (Option C) swim. During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
The main set involves ten (Option A), twenty (Option B) or thirty (Option C), 100m reps using a pull buoy. Start each of these reps on your T-Time plus ten seconds. For example, if your T-Time is 1:50, add ten seconds to make 2:00. Start each rep every two minutes in this example.
Read more about T-Times here:
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 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 of swimming in a single session. Although not necessary, I recommend using a swimming 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.