3 interval training sessions for IRONMAN

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

Directions:

  • 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 rhythm, 15 »rest (25 m kick / 25 m drill / 25 light swim)
    3 × 150 rhythm, 20 »rest (each length faster 1-3)
  • 4 × 50 easy, rhythm, 15 »rest
  • 3 × 150 with rhythm pull, 15 »rest (each length faster 1-4)
  • 300 paced (100 kick / drill / free swim)
  • 4 × 75 at 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

 

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