Ironman SWIM Training Plan (INTERMEDIATE 16 Week Plan) - Start Any Monday + Reusable

Training Load By Week
Training Load By Week

“Training for excellence, with excellent training.”

Tri Swim CoachWhen you cross the finish line of your Ironman Swim, you will have swum faster than you have in previous attempts.

Designed for Intermediate Ironman Athletes who are looking to compete in an Ironman event, the primary goal of this training plan is to prepare you to set a PB for the Swim during YOUR event.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of Half and Full IRONMAN distance finishes and my success coaching hundreds of triathletes.

Starting 16 weeks before the YOUR next Ironman, this plan progresses through phases to build you to your peak performance. Each week typically contains three swims each week. You will build up to: 4,000 metres swimming in a single session. Although not necessary, I recommend using a swim monitor (eg. Garmin Forerunner 735, 920 or 935) to track your sessions in the pool.

Prior to using this plan, you should be able to complete a swim of 1,500 meters or yards continuously, and 3,000 metres or yards total within a workout.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.

Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz

Training for another race distance? I also have training plans for IRONMAN/Challenge Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.

Sample Day 1
3000m
QKSwimC225 Session 01

1000m Warm Up; 12x 50m (25m Drill/25m Swim); 8x 25m Pick Up 10sec RI; 400m Time Trial (TT); 10min rest including easy swimming of at least 200m; 200m TT 400m Cool Down; E-mail your times (for both 400m and 200m) through to your coach. The difference between them halved (to convert to 100m time) will calculate your T-Time. You will utilise this in future workouts.

Sample Day 3
3000m
QKSwimC225 Session 02

600m Warm Up;
12x 50m (25m Drill/25m Swim);
8x 25m IM 20sec RI;
12x 25m F/S on 10sec RI;
12x 50m (25m Drill/25m Swim);
8x 25m IM 20sec RI;
12x 25m F/S on 10sec RI;
200m Cool Down;
IM = Individual Medley order (Fly, Bk, Br, F/S)

Sample Day 5
3400m
QKSwimC225 Session 03

600m WU; 8x 25m Drill; 8x 50m (25m Drill/25m Swim); 8x 50m Swim Golf 10sec RI; 8x 25m Drill; 8x 50m (25m Drill/25m Swim); 8x 50m Swim Golf 10sec RI; 8x 25m Drill; 8x 50m (25m Drill/25m Swim); 200m CD

Sample Day 8
3000m
QKSwimC225 Session 04

400m Warm Up; 12x 50m (25m Drill/25m Swim); 200m Easy swim focusing on Tech; 12x 50m (25m Drill/25m Swim); 200m Easy swim focusing on Tech; 12x 50m (25m Drill/25m Swim); 200m Easy swim focusing on Tech; 200m Cool Down;

Sample Day 10
3200m
QKSwimC225 Session 05

600m Warm Up; 12x 50m (25m Drill/25m Swim); 12x 100m 20sec RI; 12x 50m on 1/2 T-Time + 10sec; 200m Cool Down;

Sample Day 12
3200m
QKSwimC225 Session 06

1000m Warm Up; 16x 50m Drill; 200m Easy swim focusing on Tech; 16x 50m Drill; 200m Easy swim focusing on Tech; 200m Cool Down;

Sample Day 29
3000m
QKSwimC225 Session 01

1000m Warm Up; 12x 50m (25m Drill/25m Swim); 8x 25m Pick Up 10sec RI; 400m Time Trial (TT); 10min rest including easy swimming of at least 200m; 200m TT 400m Cool Down; E-mail your times (for both 400m and 200m) through to your coach. The difference between them halved (to convert to 100m time) will calculate your T-Time. You will utilise this in future workouts.

Ray Boardman
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QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.