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
- 3x
- 100 F/S,
- 50 Pull;
- 2x
- 200 80% 10RI,
- 200 90% 10RI,
- 200 100% 20RI;
- CD
- 3x
- 25 Left Arm Only,
- 25 Right Arm Only,
- 25 Heads Up,
- 25 Easy; (1,950)
Option B
- WU
- 4x
- 100 F/S,
- 50 Pull;
- 3x
- 200 80% 10RI,
- 200 90% 10RI,
- 200 100% 20RI;
- CD
- 4x
- 25 Left Arm Only,
- 25 Right Arm Only,
- 25 Heads Up,
- 25 Easy; (2,800)
Option C
- WU
- 6x
- 100 F/S,
- 50 Pull;
- 4x
- 200 80% 10RI,
- 200 90% 10RI,
- 200 100% 20RI;
- CD
- 4x
- 25 Left Arm Only,
- 25 Right Arm Only,
- 25 Heads Up,
- 25 Easy; (3,700)
For the Warm Up (WU) start with three (Option A), four (Option B) or six (Option C) reps of a 100m Freestyle, followed by 50m with a Pull Buoy. Take a short rest between each sub-rep.
Next up is a set of 200’s, a total of six (Option A), nine (Option B) or twelve (Option C). This is achieved by completing two (Option A), three (Option B) or four (Option C) sets with three sub-reps each. The first 200m rep is done at 80% of what your fastest 200m. Take a ten-second Rest Interval (RI) prior to the next rep. The second rep is done at 90% of what is your fastest 200m, take another ten-second Rest Interval (RI) prior to the last rep. The third rep is swum at full pace, and has a twenty-second Rest Interval (RI) after it prior to the next rep.
For the Cool Down (CD) swim involves a total of twelve (Option A) or sixteen (Options B or C) reps of 25m drills. Alternate each rep by swimming Left Arm Only; Right Arm Only; Heads Up; and then and easy 25m
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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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. 🏊♂️💨
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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. 🚀🏁
