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 variations of this workout Sutto’s Ironman RPG A, Sutto’s Ironman RPG B, and Sutto’s Ironman RPG C.
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
- 600m W/U;
- 40x 100 Pull on T+10sec;
- 200m C/D (4,800m)
For the Warm Up (WU) start with a 600m 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 fourty (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.
Share this post so your friends can benefit as well.
If you’d like weekly swim workouts sent direct to your inbox, fill in this form:
Get Weekly Swim Workouts Direct to Your Inbox
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.