Building your ability to sustain your threshold pace in a swim is an important capability for triathletes and open-water swimmers. This session will benefit triathletes of all distances, particularly Ironman 70.3 and Olympic distance triathletes, as well as other open-water swimmers.
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 by Lance Watson on TrainingPeaks. You can read the article here.
Option A
- 200 WU;
- 300 (100 F/S, 100 Drill, 100 K);
- 4x 50 (15H/35E);
- 3x 200 (2-3 seconds faster per 100m than goal Half Ironman pace) 30RI;
- 200 Easy;
- 6x 50 (25H/25E) 20RI;
- 100 K, 100 Non-F/S CD (1,900)
Option B
- 200 WU;
- 2x 300 (100 F/S, 100 Drill, 100 K);
- 4x 50 (15H/35E);
- 4x 200 (2-3 seconds faster per 100m than goal Half Ironman pace) 30RI;
- 200 Easy;
- 8x 50 (25H/25E) 20RI;
- 2x 100 K, 100 Non-F/S CD (2,800)
Option C
- 200 WU;
- 3x 300 (100 F/S, 100 Drill, 100 K);
- 4x 50 (15H/35E);
- 5x 200 (2-3 seconds faster per 100m than goal Half Ironman pace) 30RI;
- 200 Easy;
- 12x 50 (25H/25E) 20RI;
- 2x 100 K, 100 Non-F/S CD (3,500)
For the Warm Up (WU) start with a 200m swim. During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
The Warm Up (WU) continues with one (Option A), two (Option B), or three (Option C) 300m reps. Each rep is made up of 100m Freestyle (F/S), 100m Drill and 100m Kicking. Each 300m rep is done continuously with no stopping. For the drill, I recommend alternating between 6/1/6 and 6/3/6 drills, and for the kicking, I recommend Kick On Front (and not using a kickboard).
Next up is a set of four 50m efforts, however, it is only the first fifteen metres that is swum hard with the remaining 35m swum easily. Take a short rest between reps.
The following set is made up of three (Option A), four (Option B), or five (Option C) 200m reps. Swim these a few seconds faster than your goal Ironman 70.3 swim effort. Take a 30-second Rest Interval (RI) after each rep.
Prior to the next set swim 200m nice and easy. Take your time and maximise your recovery.
Prior to the Cool Down (CD) complete a set of six (Option A), eight (Option B), or twelve (Option C) 50m efforts. Swim the first half hard, and then cruise the last 25m nice and easy. Take a 20-second Rest Interval (RI) after each rep.
For the Cool Down (CD) complete 100m as kick (same as during the Warm Up (WU) use Kick On Front (and not using a kickboard)). Then swim a further 100m which is a non-freestyle stroke. If doing Option B or C, repeat both the kick and non-freestyle for a second time.
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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Get my 12 week Intermediate Ironman 70.3 & Olympic Triathlon Swim Training Plan with 25% off
When you cross the finish line of your triathlon Swim, you will have swum faster than you have in previous events.
Designed for busy triathletes targeting an Olympic distance or ½ IM event who are looking to compete in an IM event, the primary goal of this training plan is to prepare you to Swim faster during YOUR event.
Starting 12 weeks before the YOUR event, this plan progresses through phases to build you to your peak performance. Each week contains three swims. You will build up to 2,700 metres swimming in a single session so you can get the sessions done quickly. Although not necessary, I recommend using a multisport watch to track your sessions in the pool.
When purchasing, use the discount code “web25” to claim your 25% discount.
Prior to using this plan, you should be able to complete a swim of 800 meters or yards continuously, and 2,000 metres or yards total within a workout.
When purchasing, use the discount code “web25” to claim your 25% discount.