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
- WU 8x 50 Drill, 15RI;
- 4x 200 Race Pace, 50 Band RI;
- CD 6x 100 Pull & Band 10RI (1,800)
Option B
- WU 12x 50 Drill, 15RI;
- 6x 200 Race Pace, 50 Band RI;
- CD 6x 100 Pull & Band 10RI (2,900)
Option C
- WU 16x 50 Drill, 15RI;
- 8x 200 Race Pace, 50 Band RI;
- CD 8x 100 Pull & Band 10RI (3,600)
For the Warm Up (WU) start with eight (Option A), twelve (Option B) or sixteen (Option C) 50m drill reps. Start each rep with three left strokes and then three right strokes, then swim freestyle for the remainder of the rep. Take a fifteen second Rest Interval (RI) after each rep.
Next up are four (Option A), six (Option B) or eight (Option C) reps of 200m at race pace. Between each rep swim 50m with a swim band as your Rest Interval (RI).
For the Cool Down (CD) swim six (Options A & B) or eight (Option C) 100m with with a Pull Buoy and a swim band. Take a ten second Rest Interval (RI) after each rep.
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
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.
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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.
