Swim training plan for Ironman
I took this program from the book Triathlon swimming made easy by Terry Laughlin.
Step 1: Measure efficiency by doing a relaxed, slow, non-stop swim for 15-20 minutes.
Step 2: 15 x 100-yard repeats, twice a week.
Step 3: Build distance, maintain efficiency
Week 1: 15 x 100m. Rest for 8 deep breathes. Focus on a different component every 100m.
Week 2: 15 x 100m. Rest for 7 deep breathes.
Week 3: 15 x 100m. Rest for 7 deep breathes. Pick up pace over the last 3-4 x 100s
Week 4: 15 x 100m. Rest for 7 deep breathes. Decrease average Strokes Per Lap by 1
Week 5: 20 x 100m. Rest for 7 deep breathes. Pick up pace over the last 3-4 x 100s
Week 6: 20 x 100m. Rest for 6 deep breathes. Pick up pace over the last 3-4 x 100s
Week 7: 20 x 100m. Rest for 6 deep breathes. Pick up pace over the last 6-8 x 100s
Week 8: 25 x 100m. Rest for 6 deep breathes. Pick up pace over the last 6-8 x 100s
Week 9: 25 x 100m. Rest for 5 deep breathes. Pick up pace over the last 6-8 x 100s
Week 10: 30 x 100m. Rest for 5 deep breathes. Pick up pace over the last 6-8 x 100s
Week 11: 35 x 100m. Rest for 5 deep breathes. Pick up pace over the last 6-8 x 100s
Week 12: 40 x 100m. Rest for 5 deep breathes. Pick up pace over the last 6-8 x 100s
Also, work in a long (1,000-2,000m) open-water swim every month to help the lessons from the pool translate to open water for the race.
Some tips for open water and race day:
- When sighting, look less often.
- Take 100 blind strokes, then peek up. Raise your goggles so they barely break the water’s surface.
- Follow other swimmers around you and let them worry about sighting.
- Check for land markers before the race.
- Hydrate steadily before the race and up until the start.
- Before the start, do 200m of practice drills to warm-up. Then 200m of stroke-length and stroke-rate practice.