Allan Pitman was a legendary Australian Ironman coach (as well as a competitor). This session helps build your sustained aerobic pace and is great for long distance open-water swimmers and Ironman triathletes.
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.
Read this article here for an explanation of Swim Intensity.
The inspiration for these workouts comes from an article on Train Smooth, you can read it here.
Option A
- 200 WU;
- 4x 400 45RI;
- F/S
- Pull Buoy
- Pull Buoy & Band
- Pull Buoy, Band & Paddles
- 200 CD Alt Bk & F/S (2,000)
Option B
- 500 WU;
- 4x 500 45RI;
- F/S
- Pull Buoy
- Pull Buoy & Band
- Pull Buoy, Band & Paddles
- 200 CD Alt Bk & F/S (2,700)
Option C
- 500 WU;
- 4x 800 45RI;
- F/S
- Pull Buoy
- Pull Buoy & Band
- Pull Buoy, Band & Paddles
- 200 CD Alt Bk & F/S (3,900)
For the Warm Up (WU) start with 200m (Option A) or 500m (Options B & C). During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
The main set is made up of four reps of 400m (Option A), 500m (Option B) or 800m (Option C). Each rep has a different focus. The first rep is swum as freestyle; the second rep is swum with a Pull Buoy; the third rep is with a Pull Buoy and a swim band; and the final rep is with a Pull Buoy, a swim band and Hand Paddles. Take a 45-second Rest Interval (RI) after each rep.
For the Cool Down (CD) swim 200m. During the Cool Down (CD) alternate between swimming backstroke and freestyle each length.
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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Download the Garmin (.FIT) files for this workout for FREE
12 weeks to an Iron-Distance swim PB 25/50m
As you triumphantly emerge from the waters of your Ironman Swim, the exhilaration of surpassing your previous records will propel you across the finish line. 🏊♂️💨
Tailored for Intermediate Ironman Athletes gearing up for the ultimate challenge, this meticulously crafted training regimen aims to elevate your performance, culminating in a personal best during YOUR Ironman event. 🎯💪
Formulated by Ray Boardman, an esteemed figure in the triathlon realm with qualifications including PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), and DipSportsStudies, this plan reflects his unwavering dedication to the sport, drawing from his extensive experience completing numerous Half and Full Distance Ironman event, and guiding countless triathletes to success. 🏅👨🏫
Embark on this 24-week journey, commencing well in advance of your upcoming Ironman, as the program systematically propels you towards your peak. Each week, you’ll engage in a regimen consisting of three swim sessions, progressively building your capacity to conquer distances up to 4,000 meters within a single session. While optional, I recommend utilizing a smart watch to meticulously track your pool sessions. 📈👀
Before commencing this plan, ensure you possess the ability to swim continuously for 1,500 meters or yards, with a total workout distance of 3,000 meters or yards. 🏊♂️🔄
With the purchase of this plan, gain exclusive access to bi-weekly coaching calls, where you can glean insights and seek guidance on all matters related to training and racing. ☎️📚
Established in 2015, this program has stood the test of time, assisting countless individuals in achieving their Ironman Swim PBs. Additionally, it’s adaptable for those participating in Open Water or Ocean Swim events spanning 3 to 4 kilometres (approximately 2 to 2.4 miles). 🌊👟
Structured and progressive, this program evolves in tandem with your journey to the Ironman, ensuring you reach the pinnacle of your performance on race day. 🚀🏁
