Allan Pitman's Ironman Swim Session #6B

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

• WU
• 4x
  • 100 Pull & Band;
• 18x
  • 100 Pull & Band 10RI;
• CD
• 3x
  • 100 Pull & Band (2,500)

For the Warm Up (WU) start with four reps of a 100m using a pull buoy and a swim band. Take a short rest between each rep.

The main set is another set of 100m completing eighteen reps of a 100m using a pull buoy and a swim band. Take a ten-second Rest Interval (RI) between each rep.

For the Cool Down (CD) swim involves completing three reps of a 100m using a pull buoy and a swim band. Take a short rest between each rep.

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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