The opening leg of an Ironman 70.3 is an important part of the event. If you swim well you can set yourself up for a good bike and run. Being able to swim efficiently and smoothly will enable you to stay fresh and get onto the bike in a good position. This series of workouts will set you up for success.
Normally 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 series of workouts, the sessions are all targeting athletes looking to improve their Ironman 70.3 swim with limited time. There are three sessions, and I encourage you to do two to three of them each week.
Read this article here for an explanation of Swim Intensity.
Session 19
- 400 WU;
- 8x 50 Drills/Swim;
- 10x
- 25 10RI;
- 50 10RI;
- 75 10RI;
- 200 CD (2,500)
Start the workout with a Warm Up (WU) covering of 400m. During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
Next up is a drill set. There are eight 50m repetitions made up of 25m Drill, then straight into 25m normal swimming. Feel free to use fins whilst doing this set. Do the drills below twice through:
The main set is made up of ten repetitions. Each repetition has three sub-reps. Start with a 25m sub-rep with a ten-second Rest Interval (RI). The middle sub-rep is 50m also with a ten-second Rest Interval (RI). The final sub-rep is 75m long and also has a ten-second Rest Interval (RI). Repeat until all ten reps have been completed.
Complete the workout with a 200m Cool Down (CD). Feel free to pause and stretch when needed and/or include stretching as part of each break until the distance is covered.
Session 20
- 400 WU;
- 8x 50 Drills/Swim;
- 2x 1,000 60RI;
- 8x 50 30RI;
- 200 CD (3,400)
For the Warm Up (WU) start with a 400m swim. During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
Next up is a drill set. There are eight 50m repetitions made up of 25m Drill, then straight into 25m normal swimming. Feel free to use fins whilst doing this set. Do the drills below twice through:
There are two main sets.
The first is two reps of 1,000m with a 60-second Rest Interval (RI) after each rep.
The second set made up of eight, 50m sprints at max speed. Take a 30-second Rest Interval (RI) after each rep.
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
Session 21
- 600 WU;
- 8x 50 Drills/Swim;
- 10x
- 100 20RI;
- 50 10RI;
- 200 CD (2,700)
For the Warm Up (WU) start with a 600m swim. During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
Next up is a drill set. There are eight 50m repetitions made up of 25m Drill, then straight into 25m normal swimming. Feel free to use fins whilst doing this set. Do the drills below twice through:
For the main set there are ten reps within the set. Each rep is made of two sub-reps.
Start with 100-metres taking a twenty-second Rest Interval (RI) prior to the second sub-rep.
The second sub-rep is 50-metre reps with a ten-second Rest Interval (RI).
Repeat all sub-reps a total of ten times before moving to the Cool Down (CD).
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
Ironman 70.3 Swim Success: Unlock Your Potential – Swim with Confidence with Limited Time to Train
Train Smarter, Swim Stronger – Even with a Busy Schedule
Struggling to fit swim training into your packed schedule? You’re not alone! That’s why we’ve designed a streamlined version of our Ironman 70.3 Swim Success plan—so you can train efficiently and build swim confidence in just two targeted sessions per week. 
This 8-week plan is optimized for triathletes who need a time-efficient approach without sacrificing results. Whether you’re chasing a PR or simply want to feel strong and prepared for race day, this plan will maximize your limited swim time and help you conquer the 1.9km swim with ease.
What’s Included in the Plan?
Two Highly Effective Swim Sessions Per Week 
Each session is designed for maximum impact, focusing on endurance, speed, and technique. Workouts typically range from 2,500m to 3,400m—getting you race-ready without the overload.
Smart, Progressive Training Approach 
With a structured, periodized plan, you’ll see consistent improvements while balancing training with work, family, and other commitments.
Technique-Driven Workouts 
Make every session count by refining stroke efficiency, breathing, pacing, and body position—so you swim smarter, not harder.
Mental Toughness & Race-Readiness 
Gain the confidence and focus needed to handle any conditions on race day.
Why Choose This Time-Saving Plan?
Designed for Busy Athletes: Only two sessions per week means you stay on track while keeping up with life’s demands.
Efficient & Effective: Every session is purpose-built to deliver results without unnecessary volume.
Confidence in the Water: Swim strong, smooth, and controlled when it counts.
Exclusive Benefits
The Qwik Kiwi Coaching Tribe – A supportive community of triathletes to keep you motivated. Fortnightly Group Coaching Calls – Get live guidance and answers to your training questions. Money-Back Guarantee – See results or get a refund! No risk, just progress.
Who Is This Plan For?
Time-crunched triathletes training for an Ironman 70.3 Athletes who want to improve swim performance without excessive volume Anyone looking for structured, effective swim training with limited pool time
Train Smart. Swim Fast. Conquer the 1.9km Swim with Confidence.
Join the Plan Today and Start Swimming Stronger in Less Time!
