Allan Pitman's Ironman Swim Session #1B

Allan Pitman was a legendary Australian Ironman coach (as well as a competitor). This session helps build your sustained aerobic pace and is great for long distance open-water swimmers and Ironman triathletes.

For swimmers who are after a workout between 2,000 & 3,000m.

Read this article here for an explanation of Swim Intensity.

The inspiration for these workouts comes from an article on Train Smooth, you can read it here.

 

Option B

• 400 WU;
• 6x 300;
• 100 Band;
• 400 CD (2,700)

 

For the Warm Up (WU) start with 400m. During the warm-up feel free to stop and stretch as needed.  It doesn’t need to be a continuous swim.

The main set is made up of six reps of 300m. With each length of the 300m swim your first 30 strokes (15 strokes for a 25m pool) at race pace.

The final set is a single rep of 100m swum with a swim band.

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 (CD).

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.

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