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
- 4x
- 100 Pull & Band;
- 12x
- 100 Pull & Band 10RI;
- CD
- 2x
- 100 Pull & Band (1,800)
Option B
- WU
- 4x
- 100 Pull & Band;
- 18x
- 100 Pull & Band 10RI;
- CD
- 3x
- 100 Pull & Band (2,500)
Option C
- WU
- 5x
- 100 Pull & Band;
- 35x
- 100 Pull & Band 10RI;
- CD
- 5x
- 100 Pull & Band (4,500)
For the Warm Up (WU) start with two (Option A), four (Option B) or five (Option C) reps of a 100m using a pull buoy and a swim band. Take a short rest between each rep.
The main set is another set of 100m completing twelve (Option A), eighteen (Option B) or 35 (Option C) reps of a 100m using a pull buoy and a swim band. Take a ten-second Rest Interval (RI) between each rep.
For the Cool Down (CD) swim involves completing two (Option A), three (Option B) or five (Option C) reps of a 100m using a pull buoy and a swim band. Take a short rest between 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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