3 interval training sessions for IRONMAN

We leave you this training published by Triathlete and Sara McLarty to improve little by little in swimming

Instructions:

• Pull, swim with pullboy
• @ 1: 50/100, means swimming 100 meters in 1:50
• In rhythm, your usual swimming rhythm

There are 3 levels, choose the one that best suits your level

Initiation level

Total meters 2.600

• 400 warm up
• 6×75 at pace, 15” rest (25m kick/25m drill/25m easy swim)
  3×150 at pace, 20” rest (each length faster 1-3)
• 4×50 easy, at pace, 15” rest
• 3×150 with pull at pace, 15” rest (each length faster 1-4)
• 300 paced (100 kick / drill / free swim)
• 4×75 pace, 30” rest (croll/style/croll)
• 100 back to calm

Medium level

Total meters 3.600

• 500 warm up
• 6 × 75 @ 1:45 (25m kick / 25m drill / 25 soft swim)
  4 × 200 @ 3:40 (each length faster 1-4)
• 50 easy
• 4 × 50 @: 60
• 4 × 150 pull 3:30 (each length faster 1-4)
• 50 easy
• 300 pace (100 kick / drill / free swim)
• 6 × 75 IM @ 1:30 (croll / style / croll)
• 200 back to calm

High level

Total meters 4.800

• 500 warm up
• 8 × 75 @ 1:20 (25m kick / 25m drill / 25 soft swim)
  4 × 250 @ 3:30 (each length faster 1-4)
• 50 easy
• 4 × 50 @: 50 7 × 150 pull (2 options: fast @ 1:55, or cruise rate @ 2:15)
• 50 easy
• 400 rhythm Ironman
• 6 × 125 IM @ 2:10 (croll / butterfly / back / breaststroke / croll)
• 200 back to calm