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.
View More Saturday Swim Session: Allan Pitman’s Ironman Swim Session #1
In the swim leg of a triathlon (or open water swim) there is often some variation in swim intensity. The start of the race will often start at a hectic pace, as people try and jostle for a good position or to get to the first turn buoy in a good position before settling into a more sustainable pace. the pace then picks up again towards the end of the swim. This set builds on that top-end speed you have to enhance your overall performance. This session is great for open-water swimmers and triathletes of all distances.
View More Saturday Swim Session: Range of Intensity
In the swim leg of a triathlon (or open water swim) there is often some variation in swim intensity. The start of the race will often start at a hectic pace, as people try and jostle for a good position or to get to the first turn buoy in a good position before settling into a more sustainable pace. the pace then picks up again towards the end of the swim. Within this session there is some variety of paced efforts – including some max sprints to start the main sets off, before some sustained longer efforts and then finishing with some sprints with less rest. This session is great for open-water swimmers and triathletes of all distances.
View More Saturday Swim Session: Mixing Up The Intensity
Even if you onyl swim Freestyle (or Front Crawl), there is still immense benefit to incorporating the other strokes into your training. By practising and developing the other strokes you will enhance both your feel for the water and the catch phase of you stroke. These are important skills to enhance as you advance your capabilities. This session is great for open-water swimmers and triathletes of all distances.
View More Saturday Swim Session: Mixing Up The Strokes
In the swim leg of a triathlon (or open water swim) there is often some variation in swim intensity. The start of the race will often start at a hectic pace, as people try and jostle for a good position or to get to the first turn buoy in a good position before settling into a more sustainable pace. the pace then picks up again towards the end of the swim. This set builds on that top-end speed you have to enhance your overall performance. This session is great for open-water swimmers and triathletes of all distances.
View More Saturday Swim Session: Intensity Mix Up
This session provides a range of training stimuli for the body, through the use of equipment like Pull Buoy and Paddles, as well as a range of intensities. This intensity is modulated through having plenty of rest within the workout. This session is great for open-water swimmers and triathletes of all distances.
View More Saturday Swim Session: Mixed Intensity
The ability to swim fast and repeat it consistently is important for triathletes and open-water swimmers. This session builds your top end speed with a moderate Rest Interval (RI). This session is great for open-water swimmers and triathletes of all distances.
View More Saturday Swim Session: 100’s for Speed
Progressive reps build in intensity over the duration of each rep. This builds your ability to change gears and speed within a race or event, as well as developing your threshold swimming ability. This session is great for open-water swimmers and triathletes of all distances.
View More Saturday Swim Session: Progressive 300’s
Sustained speed is essential for endurance success – without it you’ll only swim at the one speed. Sessions like this one, challenge your ability to swim at a sustained speed. The short rest allows you to swim at a faster pace than you would otherwise sustain. This session will benefit triathletes of all distances, as well as other open-water swimmers.
View More Saturday Swim Session: Tour de Cure Session 8
This session is used to assess your current swimming ability and set a benchmark time for future workouts. There are other methods for setting benchmark times and assessing ability but I use these workouts as an alternative for athletes that haven’t done much swimming lately.
View More Saturday Swim Session: T-Times for Beginners