Building skills and practicing race pace are both important skills to ensure optimal race performance. This session incorporates these skills consistently through the session. This session will benefit longer distance triathletes (Ironman and Ironman 70.3), 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. This weeks workout sees Options A & B, a little bit longer than they normally are.
Read this article here for an explanation of Swim Intensity.
The inspiration for these workouts comes from an article by Jamie Beach in 220 Magazine from 2014. You can read the article here.
Option A
- 4x 100m WU 10-20RI;
- 3x
- 300 (IM Pace) 30-45RI;
- 200 sighting 30RI;
- 100 (1,500m Pace) 60RI;
- 200m CD (2,400)
Option B
- 5x 100m WU 10-20RI;
- 4x
- 300 (IM Pace) 30-45RI;
- 200 sighting 30RI;
- 100 (1,500m Pace) 60RI;
- 200m CD (3,100)
Option C
- 6x 100m WU 10-20RI;
- 5x
- 300 (IM Pace) 30-45RI;
- 200 sighting 30RI;
- 100 (1,500m Pace) 60RI;
- 200m CD (3,800)
For the Warm Up (WU) start with a four (Option A), five (Option B), or six (Option C), 100m reps. Take a ten to twenty second Rest Interval (RI) after each rep.
The main set is made up of three (Option A), four (Option B), or five (Option C) reps.
Each rep is made up of three sub-reps. The first rep is 300m long and is swum at Ironman Race Pace. Take 30-45 second Rest Interval (RI) before the second sub-rep.
Next up is 200m swimming, sighting every few strokes to practice your ability to sight in the open water. Take a 30 second Rest Interval (RI) before the final sub-rep.
The last sub-rep is 100m long and is swum at 1,500m pace. Take a minute Rest Interval (RI) prior to starting the next set.
For the Cool Down (CD) swim 200m. Unlike the previous sets which have to be freestyle, the Cool Down (CD) (like the Warm Up (WU)) can be any stroke you wish to swim. You can also stop and rest after any length. I encourage you to stop and stretch during the cool-down.
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.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) files for this workout for FREE
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. 🏊♂️💨
Tailored for Intermediate Ironman Athletes gearing up for the ultimate challenge, this meticulously crafted training regimen aims to elevate your performance, culminating in a personal best during YOUR Ironman event. 🎯💪
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. 🚀🏁
