Allan Pitman's Ironman Swim Session #5C

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 greater than 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.

 

 

• WU
• 4x
  • 200 F/S,
  • 50 Band;
• 6x
  • 200 90% 10RI,
  • 200 95% 10RI,
  • 100 Band 20RI;
• CD
• 8x
  • 12½ Kick,
  • 12½ F/S; (4,200)

For the Warm Up (WU) start with four reps of a 200m Freestyle, followed by 50m with a swim band. Take a short rest between each sub-rep.

Next up is a set of six reps. Each rep has three sub-reps The first 200m rep is done at 90% of what your fastest 200m. Take a ten-second Rest Interval (RI) prior to the next rep. The second rep is done at 95% of what is your fastest 200m, take another ten-second Rest Interval (RI) prior to the last rep. The third rep is swum with a swim band, and has a twenty-second Rest Interval (RI) after it prior to the next rep.

For the Cool Down (CD) swim involves a total of eight reps each of 12½m kick, followed by 12½ freestyle for a total of 200m.

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.