Swimming training to gain base in distance IRONMAN

We leave you three workouts, divided by levels, for Ironman distance

If your goal is to start in the long distance, one of the segments that you have to work very well is swimming.

In this distance you have to complete 3.800 meters of open water swimming and then face the 180 kilometers of cycling and 42,2 of running on foot.

Having a good swimming base will make us enjoy this part of the test and also not waste unnecessary strength for the next segments that will come ahead.

3 IRONMAN distance training

For this, today we bring you three workouts, divided by levels, to distance Ironman.

If you are medium distance you can also apply them, so do not lose detail.

Short series training

We start with the easiest.

Short series at test pace with short breaks, where we will add 80% of the total test.

 

Task

N. Initiation

N. Middle

N. Advanced

Heating 2 x (150 swim + 50 kick)

4 x 25/15 ”progressive 1-4

3 x (150 swim + 50 kick)

8×25/15” prog 1-4

4 x (150 swim + 50 kick)

4 x 50/15 ”prog 1-4

Main part 5 x (6 x 100/30 ”) / 1 ' 3 x (10 x 100/20 ”) / 1 ' 2 x (15 x 100/20 ”) / 1 'test pace.

100 smooth between blocks

Back to the calm 100 200 300
TOTAL 3500 4000 4500

 

Medium series training

The objective of this training is endure test distance (3800m) in smaller blocks, so that you can progressively play with distances and breaks to get to long series (1000-1500m).

Task

N. Initiation

N. Middle

N. Advanced

Heating 2 x (150 swim + 50 technique)

4 x 50/15 ”(25 prog, 25s)

3 x (150 swim + 50 technique)

4 x 75/15 ”(50 prog, 25s)

4 x (150 swim + 50 technique)

4 x 75/15 ”(50 prog, 25s)

Main part 2 x 400/1 'at 70% fins

3 x 300/40 ”50 80%, 25 60%

4 x 200/30 ”2 blades, 2 nothing 80%

3 x 400/1 'at 70% fins

4 x 300/40 ”50 80%, 25 60%

4 x 200/30 ”2 blades, 2 nothing 80%

4 x 400/1 'at 70% fins

4 x 300/40 ”50 80%, 25 60%

4 x 200/30 ”2 blades, 2 nothing 80%

Back to the calm 100 200 300
TOTAL 3200 4300 5000

 

How to orient and swim in a straight line in open water?

Training in open water

In addition to the pool, open water training is essential when it comes to transfer what was executed in the pool,

This is necessary since many times we forget all the factors that can affect us on the day of the competition (participants, water conditions, temperature, wetsuit, etc.)

Task

N. Initiation

N. Middle

N. Advanced

Proposal 1. Continuous Continuous training increasing distance and pace

From 1000m progress 400m each workout

Continuous training increasing distance and pace

From 1500m progress 400m each workout

Continuous training increasing distance and pace

From 2000m progress 500m each workout

Proposal 2. Series Changes of pace every 200m:

(200 prog, 200s, 200m, 200s, 200f)

Changes of pace every 400m:

(400 prog, 400s, 400f, 400s)

Variable distance pace changes:

(400s, 800 compe pace, 200s, 400m)

Proposal 3. Crossings Participate in open water competitions around 1500m Participate in open water competitions around 2500m Participate in open water competitions around 4000m

The key to good preparation is planning adapted to your level, so having a qualified coach will be essential to increase the chances of meeting your goal.

Laura García Cervantes
Laura García Cervantes.
Dra. Science of Physical Activity and Sport

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