If you are feeling strong you can do a bit more of a workout if you'd like.
WARM UP & DIAGNOSE YOURSELF:
3*100 easy (20 rest in between each) think about your form, for example:
* is your body in balance, even when you breathe (or do you have to press down on the water when you breathe?)
* do you feel you are catching the water well or are you pushing down on the water / do you feel like your hand is not getting much purchase?
* is you kick nice and compact, or do you scissor/ splay your feet (especially when you breathe)
(for further ideas on what to focus on for technique work, I suggest visiting swimsmooth.com)
If you did your 1000TT you know your "T pace." Your T pace is the pace / 100 you averaged for your TT. Your easy zone is probably around T+10 seconds / 100 or slower. Your steady zone is probably around T+ 4-8 seconds. You tempo zone is T-3. And your T pace is your TT pace obviously)
1* 50 as 25 drill, 25 steady swim, 15 rest
100 steady swim with perfect form, 15 rest
2*50 as 25 drill, 25 steady swim, 15 rest
200 as 100 easy, 100 steady w/ perfect form, 15 rest
3*50 as 25 drill, 25 steady swim, 15 rest
300 easy with perfect form
(if you feel fatigued after doing the set once, then quit since you obviously need recovery; same thing goes after #2)
20-30 very easy spin-- just get the blood flowing
NOTE: for all of these swim sets, you have the option to dial down the intensity and swim steady instead of tempo or threshold, especially if you are feeling tired. Doing plenty of steady swimming with meticulous attention to form might yield some swimmers (especiallly those who struggle with technique) more results than increasing intensity, especially if your technique suffers when you go faster. In addition, you save more energy for your other training and you decrease your risk of injury.
As always, if you are on the 10 hours / week plan or if you are in a rush, then warm up quickly and jump into the main set. Feel free to get out of the pool after :30.
300 easy, 15 rest
25 drill, 25 swim, 15 rest
25 drill, 25 swim
300 steady (T+5-10), 20 rest
200 tempo (T+3), 20 rest
100 threshold (T pace); 30 rest
watch your paces for each rep-- your times for the 4th set shouldn't be slower than your times for the first set! If they are, then you need to hone your sense of pace.
100-300 easy, with optional drilling, back stroke or 2 arm back stroke
Within a 2 hour easy ride, do 5*10 minutes at Ironman effort or slightly harder
it's OK to use a pull buoy for this entire workout (especially if your race is a wetsuit swim)
500 as 4* (100 easy, 25 back)
4* (100 drill, rest, 100 swim)
800 comfortable steady, 30 rest
3*200 tempo /HIM effort, 25 rest
3*100 sweet spot / oly effort, 25 rest
3*50 threshold, 25 rest
150 easy cool down
run 1 hour easy with 5* 1 mile at goal IM pace (full recovery between reps)
If you have any fatigue in your legs, just do an easy 20-30 min spin.
ride 60 - 90 minutes easy with several pickups with complete recovery in between:
- 5 minute pickups to steady (ironman effort)
- 3 minute pickups to tempo (HIM effort)
- 1 minute pickups to threshold
- 10-20 second pickups to 20-40% above threshold
recover fully after pickups